WARM UP

(EMOM x 7 Min)

• 1 down back sprint + 7 air squats

MOBILITY

:90 Childs pose
:30/30 fire hydrants
:60 bottom squat hold (shifting weight side-side)

STRENGTH

A. Series:

• 15 Minutes to find 1RM squat
• rest 2:00

B. Series – 3 Rounds:

• 2L OH Plate lunges
• 15 inverted TRX rows
• 1L broad jumps
• 10 slide board leg curls
• 8.8. standing lateral med ball wall throws
• rest :60

METCON

Get as far up the ladder as possible with time left with rep count:

1.1.1.1.1.2.2.2.2.2.3.3.3.3.3……keep going

• wall ball
• box jumps
• wall walks
• butterfly sit-ups
• American KBS