WARM UP

2 Rounds Booty Bands:

• 15 banded squats
• 10 banded good mornings
• 15/15 prone banded glute SL press
• 2L lateral band walking

STRENGTH

A. Series:

• 5/5/3/3/1 Push Jerk
• 2L Heavy Sled Push – to Pull
• 16 (8/8) stability ball stir pot
• rest :90

B. Series – 3 Rounds: 

• 10 DB curl + press
• 12/12 High box step-ups
• 10/10 Med ball SL raise pull-over crunch
• rest :30

C. Series – 3 Rounds:

• 15 DB deadlifts
• 10 barbell upright rows
• 20/20 banded alternating rows – kneeling
• 15 cable tricep extension
• rest :30