WARM UP
:30 Ea
- walkout plank & reach
- act. sampson
- air squat – calf raise
- star plank – R
- star plank – L
- heel step walk
- side lunges
- plank pushups
- jumping jacks
- rev. lunges
MOBILITY
:60/60 chest stretch on rig
:60/60 TOWEL front rack stretch in 1/2 knee position
STRENGTH
A. Series – 4 Rounds
- 6 bench press (90/140)
- 15 double kb deadlifts
- rest :90
B. Series – 3 Rounds
- 8 barbell hang clean to strict press
- 6 negative inverted bar rows (4-1-1)
- 12 OH db tri-ext
- rest 1:00
CONDITIONING
:30 Go’s
- Med ball box step-ups
- slide board body saw
- air bike
- box jumps
- crunches w. feet up
- rower
- deadlifts (85/115)
- med ball ab toss-wall
- sled push
- wall ball
- trx knee tucks – prone