Chipper Warm Up

• 50 singles
• 10 kb good mornings
• 10 down dog cobra
• 50 singles
• 5.5. rev. lunges
• 5.5. act. sampson
• 5.5. side lunges
• 50 singles.
• 10.10.10. bent over I’s Y’s T’s
• 50 singles

MOBILITY

:90 tactical frog
1:00/1:00 pigeon pose
1:00/1:00 calve stretch

STRENGTH

EMOM x 24 Minutes:

• M1 – 10 back squats
• M2 – 8.8. SA KB cleans
• M3 – 12 ab wheel
• M4 – 6.6. db side lunges
• M5 – 15 db close grip chest press
• M6 – 12 db pull-overs

CONDITIONING

10-9-8-7-6-5-4-3-2-1 down backs

+

5.5. side plank crunches
10 butterfly sit-ups