WARM UP

5 Min General Mobility

-then-

2 Rounds:

• 10.10. sl squats
• 20 UH banded rows
• 1:00 plank

STRENGTH

A. 5 Rounds:

• 12.10.8.6.4 back squats
• 8.8.6.6.4. bar bent over rows
• 15 med ball slams
• rest :90

B. 4 Rounds:

• 10 db curls
• 8 lat pulldown
• 1L traveling db lunges
• rest 1:00

C. 3 Rounds:

• 12 db stiff legged deadlifts
• 5.5. sa db rows
• 20 butterfly sit-ups
• rest 1:00