WARM UP

3 Parts:

a) 3 min on cardio – user choice
b) 3 Rounds: 10 med ball front squats + :05 second iso Glute bridge per side
c) 3 Rounds: 5 strict KB situps + 10 toe rock planks

MOBILITY

:60/60 couch stretch
:90 tactical frog

STRENGTH

A. Series:

• 5×3 back squats
• 10 oh db tri-ext
• 10 oh wall med ball throws
• rest :60

B. Series – 3 Rounds:

• 6/6 barbell rev. lunges
• 4/4 heavy sa kb clean squat press
• 10 db pull-overs
• rest :60

C. Series – 2-3 Rounds:

• Turf Lane – 1L Heavy Sled Push
• Rig – 10/10 banded chops
• 5/5 box jump-overs
• 10 trx tri-ext