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 – Back Squats
- set 1 – 8 reps
- set 2 – 8 reps
- set 3 – 6 reps
- set 4 – 6 reps
- set 5 – 4 reps
- set 6 – 4 reps
- set 7 – 2 reps
- set 8 – 2 reps
- 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