WARM UP

EMOM x 7 minutes:

• cone killers (4 cones) + 3 pushups

-then-

5 Minutes General Dynamic

STRENGTH

A. Series – 4 Rounds:

• 15 bench press
• 8 barbell sumo DLHP
• 30 plate Russian twists
• rest 1:00

B. EMOM x 16 Minutes:

• M1 – 8 db clean + jerk
• M2 – 6/6 db lunge – hammer curl
• M3 – 10 TRX/Ring underhand rows + 5 OH Plate sit-ups
• M4 – 15 jack knives

CONDITIONING

4 Rounds:

• 1:00 singles
• 1:00 down backs
• 1:00 rower/bike