WARM UP

7 Rounds:
cone killers (x5 cones)
7 leg drops
5 down dog pushups

MOBILITY

:60/60 couch stretch
:60/60 lying figure 4

STRENGTH

A. Series – push pull #1 x 3 Rounds:

• 4 barbell push jerk
• 5 deadlifts
• rest :90

B. Series – push pull #2 x 4 Rounds:

• 6 DB Chest press
• 5 UH barbell rows
• 20 banded pull-overs
• 10 empty bar bicep curls
• rest :60

METCON

3-4 Rounds x 1:00 ea station – clock does not stop

1:00 – alt. high box step ups
1:00 – renegade row burpee curl press
1:00 – air bike
1:00 – singles
1:00 – rest