WARM UP

20:10 x 4 Rounds
a. high knees in place + prone Russian twists
-rest 60s
b. wide step mountain climbers + air squats
-rest 60s

-then-

4 Rounds Ladder sprints + 10 butterfly sit-ups
1st – slow
2nd – medium
3rd – fasters
4th – fastest

-then-

Stretch
:60/60 banded lat stretch
:60/60 static hip flexor stretc

STRENGTH

A. Series – 4 Rounds:

• 4×4 barbell squat cleans
• 10.10. SA DB push jerk
• 8.8. kb high plank pull across
• rest 1:00

B. Series – 3 Rounds:

• 3×20 db chest press
• 12 low squat curl – stand – squat – lower curl bar
• 15 dbl db bent over row
• 15 ab wheel
• rest 1:00

C. Series – 3 Rounds:

• 8.8. db step up + SA Press
• 12 bench dips
• 10.10. landmine offset RDL
• 15 cable tri-ext.
• rest 1:00