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. 4×3 Barbell Back Squats (120/205)

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 60 sec

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….