WARM UP

:30 Go’s

• jumping jacks
• inch worms
• act. sampson
• act. spiderman
• air squat – calf raise
• alt. SL rdl
• plank pushup

+

2 Rounds DB Complex:

• 5 DB Cleans
• 5 DB front squats
• 5 db strict press
• 5 db upright rows
• 5 db bent over rows
• rest 1:00

MOBILITY

:45 pvc pass throughs
:60/60 pvc front rack
:90 tact. frog

STRENGTH

A. Series – 3-4 Rounds (time dependent on conditioning…need 12 minutes for conditioning)

• 10/10 SA db chest press
• 12/12 SA trx/ring rows
• 10/10 SA kb step-up
• 10/10 SA kb strict press
• 2 L lateral band walking
• rest 1:00

CONDITIONING

1st Round = 1:00
2nd Round = :45
3rd Round = :30
4th Round = :15
*clock starts when everyone is ready

Station #1 = alt. db snatch
Station #2 = down back sprints
Station #3 = KGSU
Station #4 = rest