WARM UP

Boot Bands x 2 Rounds:

• 20 monster band back squats
• 20 monster band good mornings
• 20/20 mini band clamshells
• 20/20 monster band hip ext. (prone)

MOBILITY

:60/60 couch stretch
:60/60 supine calf stretch
:60 cobra

STRENGTH

A. Series:

• 8/8/6/6/4 Barbell Push Jerk
• 10 Ring Dips
• 15 Leg Drops
• Rest 1:00

STRENGTH ENDURANCE

B. Series – EMOM x 20 Minutes

• M1 – 12 wall ball
• 3 down back sprints
• 10 db squat jumps + 5 explosive pushups
• singles until :40 mark