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

:60 tactical frog

STRENGTH

(21 min)

a1. 4×12 barbell back squats

a2. 12 seated L db oh press

*rest 1:00

b1. 3×8/8 db lunges

b2. 3×10/10 sa db high pull

b3. 3×20 bench dips

*rest 1:00

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