WARM UP

EMOM x 8 Minutes:

• 4L turf width side shuffle + 7 sit-ups

MOBILITY

1:00/1:00 couch stretch
1:00/1:00 pigeon pose
1:00/1:00 rig chest stretch

STRENGTH

A. Series – 4 Rounds:

• 8 deadlifts
• 12 seated L db press
• 15 med ball leg drops
• rest :90

B. Series – 3 Rounds:

• 15 ball db chest press
• 10 db chest flys
• 12 2-arm db rows
• rest 1:00

CONDITIONING

EMOM x 16 Minutes:

• M1 – 10 barbell squat jumps
• M2 – 4 down backs
• M3 – 7.7. alt trx pistol squats
• M4 – :30 rower