WARM UP
x3 Rounds:
- :60 rower
- 10 rotational push ups
- 100M run
- :60 wall sit
-then-
2 L active sampson
2 L soldier walks
-then-
:60 tactical frog stretch
:60 Childs pose
STRENGTH
A1. 4×12 Barbell Back Squats
A2. 10/10 Alt KB Strict Press
A3. 10/10 Lateral MB Wall Throw on 1/2 knee
A4. 15 TRX Inverted Rows
A5. 15 EZ Curl Bar bicep curls
*rest 1:00
B1. 2×10/10 KB Lunge (heavy)
B2. 2×10 HR Push UPs
*Rest 0
CONDITIONING
*Get as far up the ladder as possible with time left
- 100M Sprint – 1.1.1.1.1.1….
- KB Goblet Squat – 5.6.7.8.9.10….
- Butterfly Sit-Ups – 5.6.7.8.9.10….