WARM UP

Chipper Warmup

20 med ball thrusters
10 down dog pushups
20 jumping jacks
15 situps
20 total step-ups
20 total sit-outs
10/10/10 bent-over I’s, Y’s, T’s

MOBILITY/FLEXIBILITY

1:00 Childs pose
1:00/1:00 calve stretch
1:00/1:00 banded hamstring stretch

STRENGTH

A. Series – 4 Rounds:

• 6/6 OH barbell lunges
• 3 pullups (as difficult as possible)
• 10/10 kneeling med ball lateral wall throw
• rest 1:00

B. Series – 4 Rounds:

• 8/8 SA DB Split Jerk
• 10 feet elevated push ups
• 10 db skull crushers
• rest 1:00

STRENGTH CONDITIONING

Chipper:

• 20 back squats (135/95)
• 5 down back sprints
• 20 deadlifts (135/95)
• 5 down back sprints
• 20 push press (85/55)
• 5 down back sprints
• 20 deadlifts
• 5 down back sprints
• 20 back squats