WARM UP

:30 Ea
active sampson
down dog cobra
jumping jacks
alt. RDL
wide-outs

MOBILITY

:60/60 pigeon pose
:60 Childs pose

STRENGTH

A. Series:

• 12/10/8/6 bench press
• 10 DB chest flys
• rest :90

B. Series – 3 Rounds:

• 8 sumo Deadlift High Pull
• max UH pullups – unbounded using bars high on the rig
• 6/6 db step-ups to rev. lunges
• rest :60

C. Series – 6 Rounds:

• kb goblet squat hold 20 sec
• 5 perfect pushups
•  max sit-ups in 45 sec

METCON

AMRAP with time left:

• M1 – 30s rower
• M2 – 3 lengths OH plate carry
• M3 – :30 singles
• M4 – 30s down/back sprints