WARM UP

3 Parts (group a. does not switch until groups b/c are complete)
a) 3-5 minutes on a cardio machine
b) :30 – inchworms, down dog push ups, active sampson, lateral lunges, mountain climbers, jumping jacks
c) 3 rounds: 20 banded chest press + 20 banded rows + 20 quick air squats

MOBILITY

:60/60 couch stretch
:60 Childs pose
:60/60 chest stretch against rig

STRENGTH

A. Series – 4 Rounds Of:

• 10/8/8/6 barbell push jerk
• 2/2 TGU
• rest :60

B. Series – 3-4 Rounds (need 12-15 minutes for METCON):

• 12 db chest press
• 15 db chest fly on ball
• 8/8 rev. lunge to OH tri-ext DB
• rest :60

METCON

PACER = 10 cal rows (someone always occupies rower)

• 1L traveling turf lunges
• 15 med ball sit-ups
• 10 db hang high pulls
• singles