WARM UP

EMOM X 8 Minutes

• 4L (turf width) side shuffle + 7 sit-ups

MOBILITY

:60/60 couch stretch
:60/60 pigeon pose
:60/60 rig chest stretch

STRENGTH

A. Series:

• 3.3.3.3. deadlifts (125/205)
• 12 seated L floor DB OH press
• rest :90

B. Series – 3 Rounds:

• 10 bench press (75/125)
• 10 db chest flys (use ball if needed)
• 12 2 arm db rows – bent over
• rest :60

CONDITIONING

AMRAP with Time Left

• 7/7 modified pistol squats
• 2 rope climbs (mod if needed)
• 7/7 – 1/2 kneeling windmill
• 2 tire flips
• 7 knees to elbows