WARM UP

5 Minuts General/Dynamic

STRENGTH

A. EMOM x 16 Minutes:

• M1 – 4 deadlifts
• M2 – 10 banded assisted plyo pushups + 5 American KBS

B. Pyramid Sets Of:

6/8/10/12/15

• weighted step-ups
• inverted bar rows
• :45 plank pushups
• rest 1:00

CONDITIONING

C. Sled Push Relays w. Time Left

• group A on 1 side of turf; group B on other side of turf
• 1L sled push (HEAVY) alternating members until time is up