WARM UP
:30 Ea
active sampson
down dog cobra
jumping jacks
alt. RDL
wide-outs
MOBILITY
:60/60 pigeon pose
:60 Childs pose
STRENGTH
A. Series:
- 12 Minutes to find bench press 1RM
- rest 2:00 between attempts
B. Series – 3 Rounds:
- 10 deadlifts
- max UH pullups
- 6/6 db step-ups to rev. lunges
- rest :60
C. Series – EMOM x 6 Min:
- M1 – kb goblet squat hold 20 sec + 5 pushups
- M2 – max sit-ups in 45 sec
METCON
EMOM x 16 Min (switch each minute)
- M1 – 30s rower
- M2 – 3 lengths plate push (turf width)
- M3 – 50-75 singles
- M4 – 30s down/back sprints (on rubber flooring in-front of rig)