Warm Up

(20 min)

4 Rounds Of:

• 60s singles
• 60s sit ups
• 60s jog, back peddle, side shuffle (all 1 length)
• 60s wall sits

Stretch

• 60s/60s banded front rack stretch
• 60s/60s banded chest stretch

STRENGTH

a1. 4×12 db chest press

a2. 4×6 barbell squat clean

a3. 8/8 sa kb sit-up

b1. 4 rounds of you go I go

• 20 barbell back squats

CONDITIONING

• 60s hard row
• 60s kb deadlifts
• 60s burpees
• 60s rest

*use time left for max rounds