WARM UP

10 KBS

-then-

5.5.4.4.3.3.2.2.1.1. KB goblet lunges

+

5.4.3.2.1 Pullups

MOBILITY

5 Min SMR anything tight

STRENGTH

A. Series – Every 3 Min x 4 Rounds:

• 5 bench press
• 30 rope waves
• 6.6. db rev lunges

B. Series – Every 3 Min x 4 Rounds:

• 4.4. heavy kb clean + press
• 10 ball leg curls
• 8 barbell sumo deadlift high pull

CONDITIONING

EMOM x 12 Minutes:

• M1 – 15 hollow rocks
• M2 – 15 wall ball
• M3 – 10 box jumps