WARM UP

2 Rounds:

• 10 HR pushups
• 10 supermans
• 10/10 high plank hand taps
• 10 windshield wipers
• 10/10 wide step mountain climbers
• 10 close grip pushups
• 10 crunches with feet up
• 10 total side lunges

MOBILITY

1:00 Tactical Frog
1:00 Barbell Tricep Smash
1:00 Ea: PVC Front Rack Stretch

STRENGTH CONDITIONING

A. EMOM x 14 Min

• M1 – 6 barbell front squats
• M2 – 50 singles

B. EMOM x 14 Min

• M1 – 12 KB/DB Deadlifts
• M2 – Row until :30 mark

C. EMOM x 14 Min

• M1 – 8 over the box jumps
• M2 – 3 down back sprints