WARM UP

• 8/8 each direction fire hydrants
• 15 roll back to v-reach
• 10/10 wide step mountain climbers
• 30 wideouts

-then-

3 Rounds of:

• lateral band steps – d/b
• 15 glute bridges
• 15 banded high rows

STRENGTH

A1 – 5×4 Barbell Back Squats

A2 – 5×6 Box Jumps

A3 – 15 banded hip thrusters (abduction)

B. Series

4 Rounds You-Go-I-Go

• 1L Turf Barbell Lunges

CONDITIONING

Buy In: 50 KGSU

• 800M Run
• 20 Pull Ups
• 600M Run
• 15 Pull Ups
• 400M Run
• 10 Pull Ups
• 200M Run
• 5 Pull Ups

Cash Out: 50 KGSU