WARM UP

• x2 – shuttle run (4L) + 5 HR pushups + 10 windshield wipers + 1L dynamic quad stretch
• x2 – shuttle run + 5 air squats + 10 leg drops + 1L dynamic hip ext. rot.
• x2 – shuttle run + 5/5 side lunges + 5/5 mermaid sit-ups + 1L traveling RDL

-then-

2 Rounds:

• :40 wall sit
• :40 down dog cobra

MOBILITY/FLEXIBILITY

:60/60 calve stretch
:60/60 pigeon pose

STRENGTH

A. Series – 4 Rounds:

• bench press
  • 4×2 (105/180)
• plyo push ups
  • 4×6
• rest :90

CONDITIONING

E90 on 90 x 24 minutes (WARREN WOD):

• M1 – hard row for 1:00
• M2 – 8/8 SL jumps + 10 kneeling OH med ball throws
• M3 – 15 barbell thrusters
• M4 – 10 burpees