WARM UP

SMR

• 1:00 Ea calves
• 1:00 Ea adductors
• 1:00 T-spine

1:00 Childs Pose

STRENGTH

A. Series – 4 Rounds:

• 6 bent-over barbell rows
• 8 barbell sumo DL high-pull
• 1:00 plank
• rest 1:00

B. Series:

Men = 135lb   Women = 95lb

• 14 back squats / 2 burpees
• 12 back squats / 2 burpees
• 10 back squats / 2 burpees
• 8 back squats / 2 burpees
• 6 back squats / 2 burpees
• 4 back squats / 2 burpees
• 2 back squats / 2 burpees

REST 5:00

CONDITIONING

Buy In = 800M run (x3 around)

21-15-9

OH plate lunges
KBS
Butterfly sit-ups

Cash Out = 800M run