WARM UP

a. 20:10 x 4 Rounds:

• air squat + calf raise
• high knees in place

rest 1:00

b. 20:10 x 4 Rounds:

• alt. side lunges
• mountain climbers

MOBILITY

1:00 Childs pose
1:00/1:00 pigeon pose

STRENGTH

A. Series – 5 Rounds:

• 2 deadlifts
• 10.10. 1/2 knee SA landmine press
• 15 jack knives
• rest :90

B. Series – 3 Rounds:

• 10 box squats – bar
• 2L bounding
• 20 bent over double db rows
• 12 bar bicep curls
• rest 1:00

CONDITIONING

EMOM x 12 Minutes:

• 4L partner banded sprints