Warm Up

• 5:00 General Mobility

Activation (x2): Booty Bands

• 15 Banded Squats
• 15 Banded Good Mornings
• 15/15 Lateral Mini Band Steps
• 15/15 Mini Band Clamshells

-then-

6 Rounds:

• 10 Ea Partner Situps – Feet Hooked
• 6 Ea Turf Banded Partner Sprints (2 lengths)

STRENGTH

A. Series – 4 Rounds:

• 12 Barbell Deadlifts
• 5.5. Ice Skaters
• 8.8. Bosu Quick Overs
• Rest 1:00

B. Series – 3 Rounds:

• 8 BB Strict Press
• 10 KB Deficit Push Ups
• 8 UH Pullups
• Rest 1:00

C. Series – 3 Rounds:

• 1L DB Curl Lunge Press
• 8.8. DB Forward to Lateral Raises
• 10-15 KB Postural Situps
• 30 Banded Flutter Kicks