Warm Up:

20:10 x 3

• stork stance hold(right) + KGSU-roll over-superman-roll back and repeat + stork stance hold(left)
• rest 60 sec
• side plank hold (right) + bottom squat hold + side plank hold (left)
• rest 60 sec

Mobility:

• tactical frog – 2 min

Strength:

a. 4×6 Barbell squats (105/135) (don’t rush through sets – do it correctly, up in weight each set)

*rest 90 sec

Strength Endurance:

30:15 x 5 rounds

b1. oh plate lunges (25/35)

b2. lateral hop overs (tape mobility bars to cones)

b3. jump pull ups (set up boxes under rig for those that need them)

b4. TRX/Ring rows

b5. MB wall ab toss

Finisher Relays

12 min AMRAP “You go I go”

• sprint 4 lengths
• 4 – Renegade row + burpee + curl + press – repeat
• 9 wall ball