WARM UP

(28 min)

20:10 x 4 Rounds of: air squats + mountain climbers

-then-

7 Rounds Of: 2L Partner band sprints + 10 partner sit ups

-then-

:60/60 pigeon pose

:30/30 adductor stretch

STRENGTH

a1. 4×5 barbell back squats
a2. 12.10.8.8  db chest press
*1:00 rest

b1. 3×8/8 db lunges to lateral raises
b2. 3×10 db oh tri ext
b3. 3×20 bench dips

*1:00 rest

CONDITIONING

Chipper

• 30 air squats
• 30/30 body weight box step ups
• 30 push ups
• 30 crunches with feet up
• 20 air squats
• 20 step ups
• 20 push ups
• 20 crunches with feet up
• 10 air squats
• 10/10 step ups
• 10 push ups
• 10/10 side plank w. leg raise