WARM UP

3 Lot Runs: 1st – slow, 2nd – fasters, 3rd – fastest

-then-

17 burpees

MOBILITY/FLEXIBILITY

1:00/1:00 banded lat stretch
1:00/1:00 chest stretch on rig
1:00/1:00 static hip flexor stretch

STRENGTH

A. Series:

• 10/10/8/8/6 bench press
• 12 db rear delt flys
• 15 med ball kneeling hinge chest pass
• rest 1:00

B. Series – 3 Rounds:

• 10 underhand pull-ups
• 12 db curl-press
• 15/15 side plank with leg raise
• rest 1:00

CONDITIONING

4 RFT

• 100 singles
• 10 renegade rows
• 100 singles
• 10 med ball front squats