WARM UP

2 Rounds Partner Med Ball Warmup

• :45 squat-toss
• :30/30 kneeling lateral toss – L/R
• :45 ab toss

1 Round Booty Bands

• 20 monster band back squats
• 20 good mornings
• 20/20 mini band clam shells
• 2L forward/backward walks – keep feet just outside hips
• 2L lateral mini band walks

MOBILITY/FLEXIBILITY

:30 down dog
:30 cobra
:60/60 kneeling hip flexor stretch
:60/60 pigeon pose

STRENGTH

A. Series:

• 8.8.6.6.4.4.2.2. Back Squats
• rest 1:00 – :90 between sets 

B. Series – EMOM X 6 MIN

• 6 HEAVY deadlifts

STRENGTH CONDITIONING

*For time/start in waves of 2 people – do not pass people in front of you

15-12-9-6
Single arm DB thrusters (per arm)
2-2-2-2
Heavy sled push – 2L
15-12-9-6
Inverted hanging bar rows
100M-100M-100M-100M
Row