WARM UP

(15 min)

• 2L soldier walks
• 2L active warrior pose
• 2L heel step walk
• 1L/1L open/close gate
• 2L lunge with high knee grab

:60s/:60s pigeon pose

:60s/:60s calve stretch

ACTIVATION

2 Rounds of 30:15

• SL Squat
• Sit-outs
• Supermans

STRENGTH

(35 min)

a1. 4×5 barbell bench press

a2. 20 DB front squats

a3. 10 box jump to db curl

a4. 15 slide board abs

*rest 30 sec

b1. 3×8/8 db lunge-oh press

b2. 10 inverted trx rows

b3. 15/15 side plank crunches

b4. 15 db oh tri-ext

*rest 30 sec

CONDITIONING

amrap with time left

• 2 lengths sled push
• 5 burpees
• 8 modified bench hop overs
• 11 wall ball
• 15 kgsu