Warm Up

(20 min)

SMR

• 2 min t-spine
• 90s low back
• 90s/90s medial glute
• 90s/90s lats

-then-

• 90s Childs pose
• 60s/60s pigeon pose

-then-

2 Rounds Of:

• 4/4 kb 1/4 get ups
• 7 down dog push ups

PART I.

(15-20 min)

5×6 heavy barbell bent over rows

5×1/1 kb Turkish get ups

*rest 60s

PART II.

(20 min)

5/4/3/2/1 (complete one group of exercises 5 reps to 1 rep before moving to next group

• box jumps + sled push w. 90lb stack (turf lengths 5.4.3.2.1)
• med ball thrusters + med ball push ups + hanging knees to chest
• OH plate lunge (per side) + med ball sit-to-stand + med ball slams
• cal rows + renegade rows (per side)