WARM UP

30:15 x 3 Rounds:

• med ball front squats
• med ball sit-ups
• med ball mountain climbers
• med ball Russian twist

MOBILITY

:90 Childs pose
:60 tactical frog

STRENGTH

A. Series – 4 Rounds

• 8 db chest press
• 30 underhand banded speed rows
• 10/10 lateral med ball toss with 2 step side-shuffle
• rest 1:00

B. Series – 3 Rounds

• 2/2 HEAVY TGU
• 12/12 RFE split squat
• 3L HEAVY db farmer carry
• rest as needed

CHIPPER WOD

• 2L – SA OH KB lunges
• 2:00 rower/air bike/TM sprint
• 21 KBS
• 100 singles
• 21 back squats
• 2:00 rower/air bike/TM sprint
• 21 DB thrusters
• 100 singles
• 21 pullups
• 2:00 rower/air bike/TM sprint
• 2L – SA OH KB lunges