WARM UP

• 5/5 fire hydrants
• 10 roll back v-reach
• 25 wideouts
• 10 sit-to-stand
• 2L lateral band walking

-then-

20:10 x 4 Rounds:

• glute bridges
• bird dogs

MOBILITY

1:00/1:00 1/2 knee kb calve mobility drill
:90 tactical frog

STRENGTH

A. Series:

• 5.5.3.3.1 back squats
• rest 2:00

B. Series – 15 Minutes Of:

• 10 UH pull-ups
• 2L traveling db lunges
• 1L heavy sled push

C. Series – 15 Minutes Of:

• 50 singles
• 3L heavy db farmer carry
• 15 KGSU
• 5 close grip push-ups
• 10 total lateral squat jumps