WARM UP

:30 EA
jumping jacks
push ups
wide-outs
bent over monster band rows
mountain climbers
monster band high pulls
active sampson
monster band OH press
inchworms
monster band good mornings

MOBILITY

:60/60 couch stretch
:60 Childs pose
:45/45 towel front rack stretch

STRENGTH

A. Series – Push/Pull #1 x 4 Rounds:

• 5 BB PC + push jerk (70/95)
• 15 monster band sumo deadlift high-pull
• 15 BB skull crushers
• rest :60

B. Series – Push/Pull #2 x 3 Rounds

• 8 DB chest press
• 6 BB UH rows (90/120)
• 6 BB deadlifts (105/165)
• 10 slide-board body saws
• rest :60

METCON

EMOM x 15 Min (5 Rounds)

M1 – alt. high box step ups until :45 mark
M2 – lateral line hops until :45 mark
M3 – dead bounce Med Ball slams until :45 mark