WARM UP

5 Minutes General Mobility

-then-

20:10 x 4 Rounds Each Group:

a) infant squats + wide-outs
rest 1:00 (after 4 rounds)
b) push-ups with alt. arm reach + leg drops
rest 1:00

A. STRENGTH

4 Rounds:

• 15/12/10/8 db chest press (try to fail each set)
• 10 inverted bar rows
• 6/6 kb windmills
• rest 1:00

B. ENERGY SYSTEM – I.

70-80% Effort in 10 Minutes:

• 1 minute user choice cardio
• 8/8 OH plate lunges + 10 trx/ring/barbell facing Tri-ext.

REST 2:00 Between B/C

C. ENERGY SYSTEM – II.

90-100% Effort in 10 Minutes (:20 work / :10 transition)

• sprint in place
• db push press
• sit-outs
• kb sumo dlhp

D. COOL DOWN

flexibility/foam roll