Warm Up

(16-18 min)

30:15 x 4 Ea group

a. walk out plank + reach

a. med ball front squats

b. side plank r w. leg raise

b. side plank l w. leg raise

b. supermans

-then-

5 Minutes General Mobility

STRENGTH

5×5 bench press
5 plyo pushups
15 med ball ab toss
rest 2:00

CONDITIONING

15 Minute AMRAP

• 10 UH pullups
• 5 deadlifts
• 100 singles