WARM UP

5/5 fire hydrants
10 roll back v-reach
10 groiners
10/10 w. step mnt. climbers
20 wide-outs
20 air squats
8/8 side lunges

MOBILITY/FLEXIBILITY

:90 tactical frog
:90 Childs pose

STRENGTH

A. EMOM x 14 Minutes:

• M1 – max QUALITY squats until :40 mark – NOT LIGHT WEIGHT!!
• M2 – hollow hold until :30 mark

B. 24 Minute AMRAP:

• 8/8 lateral db step-ups
• 10 renegade rows
• 10 db squat jumps
• 2L heavy sled push
• 5 pullups
• 12 barbell bicep curls

CONDITIONING

8 Minute AMRAP:

• 50 singles
• 8/8 lateral med ball wall toss
• 50 singles
• 10 med ball sit-ups
• 50 singles
• 10 med ball squat + toss to self