WARM UP

3 Rounds:

• a. 10 dbl kb rdl + 5 neg. pushups
• b. 4 down backs
• c. 20 sit outs + 10 jacknives
• 1:00 TM or AB

MOBILITY

1:00/1:00 rig chest stretch
1:00/1:00 couch stretch

STRENGTH

A. Series:

• 12.10.8.6. bench press
• 3L heavy kb/db farmer carry
• 12 med ball ab toss
• rest 1:00

B. Series – 3 Rounds:

• 5 bb strict press
• 12 db rear delt flys
• 15 bench dips w. alt. knee to chest
• rest :90

C. Series – 3 Rounds

• 5 deadlifts
• 6 db chest press
• 20 db lateral to forward raises
• 25 sit-ups
• rest 1:00