WARM UP

7 Minute Sled Push Relay (Empty)

-then-

2 Rounds:

• 15 monster band OH press
• 15 monster band RDL
• 15 supermans

MOBILITY

2 Rounds:

1:00 traveling hip ext. rotation
1:00 rig – lateral high bar step-over
1:00 bottom squat hold

STRENGTH

A. Series – 4 Rounds:

• 10 seated L floor barbell OH press
• 15 db OH tri-ext
• rest :90

B. Series – 3 Rounds

• 10 bent over barbell rows
• 15 barbell curls
• 5 negative pushups (5-1-1)
• max ring hollow hold (support position)
• rest 1:00

CONDITIONING

:30 go’s with time left

• banded sprint – back peddle (2 bands looked-fixed to rig)
• plate OH situps
• DB front squats
• rower sprint
• OH plate hold