WARM UP

:45s pvc pass through
:60/:60 banded front rack stretch
:60/:60 hip flexor stretch
+
:60 plank
:30/:30 side plank (l/r)
:30 supermans

PART I.

A. Strength Series

10 Minutes Of:

• 5 hang clean + PJ
• 8/8 unilateral trx/ring rows
• rest 60

B. Power/Core Series

10 Minutes Of:

• 10 close grip bench press
• 5 negative push ups (4-2-1)
• 8 OH wall med ball throw
• 10 ab wheel
• Minimal rest

PART II.

3 Rounds Of:

• 50 singles
• 30s rest
• 10 push press-barbell
• 30s rest
• 25 med ball sit ups
• 30s rest
• 2L EA – sled pull to push back
• 30s rest
• 10 sit up to inverted barbell rows
• 30s rest
• 50 total march + OH plate hold
• 30s rest