WARM UP

20:10 x 4 Rounds Each:
a) wide – outs + down dog push ups
rest 1:00
b) lateral leap to SL stabilization + sit-outs

MOBILITY/FLEXIBILITY

:90 tactical frog
:45/45 Childs pose w. SA lat stretch (L/R)

STRENGTH

A. Series – E2Mon2M For 12 Min

• 8 Back Squats (120/165)

B. Series – Pyramid Set Of:
6/8/10/12/15

• weighted step-ups per leg (heavy to light)
• UH pull-ups (increase bands as needed – each set as hard as possible)
• barbell upright rows (heavy to light)
• db skull crushers (heavy to light)
• rest 1:00

C. Series – 2-3 Rounds Stabilization

• 5/5 box depth jump to SL stabilization
• 5/5 unilateral bottoms up kb OH press
• 10/10 SL med ball slams
• rest NA