WARM UP

User choice Cardio = 400M Run or 500M Row

Every :30 for 9:00
10 HR Pushups
10 KBS
10 KGSU

MOBILITY

:30/30 fire hydrants
:30 roll back to v-reach
:90 tactical frog

STRENGTH

A. Series – 3 Rounds (+ 1 warm up set)

• 5 box back squats
• 10/10 – 1/2 knee lateral med ball wall throw
• rest :90

B. Series – 4 Rounds:

• 6/6 barbell rev. lunges
• 5/5 db drop lunge to SA push jerk
• :20 banded high knees – band fixed to rig
• rest :60

C. Series – 3/4 Rounds:

• 10/10 db bench/box step-ups
• 2L heavy sled push
• 5/5 kb lateral lunge to bottoms up press
• 8 db pull-overs
• rest :30