WARM UP

3 Rounds:

• 2L lateral band walking
• 12.12. SL bridges
• 6.6. bird dogs with 3 sec hold
• 10 double kb rdl

-then-

1:00/1:00 pigeon pose
:90 tactical frog
1:00/1:00 static hamstring stretch

STRENGTH

A. Series:

• 10.10.8.8.6. back squats
• 10-15 banded pushups
• rest 1:00

B. Series – 4 Rounds:

• 5.5. sa db squat snatch
• 8.8. sa db rows
• 6.6. sa db push press
• 5.5. heavy db lunges
• rest 1:00

COOL DOWN

Group stretch