WARM UP

Line Drills (:20 Ea)

• 1/2 + 5/5 SL RDL + 5 Down Dog Pushups
• 1/2 + 10 Air Squat to Calf Raise + 5 Close Grip Pushups
• 1/4 + 5/5 Side Lunges + 5 HR Pushups
• 2/3 + 5/5 Rev. Lunges + 5 Wide Grip Pushups

MOBILITY/FLEXIBILITY

:90 Wall Squat Stretch
1:00/1:00 Pigeon Pose
1:00 Childs Pose

STRENGTH

A. Series – 4 Rounds:

• 8/6/6/4 Deadlifts (pull from floor only & drop)
• MMF Pullups
• Rest :90

B. Series – 3 Rounds:

• 5/5 DB Step Up to Rev. Lunge
• 10/10 SA DB Bench Rows
• 12/12 1/2 Kneeling Monster Band Low-High Chops
• Rest 1:00

C. Series – 3 Rounds:

• 6/6 SA DB Jerk To Drop Lunge
• 12 Barbell Skull Crushers
• 10 Hanging Leg Raises
• Rest 1:00