WARM UP

200M Jog + :30 singles + :30 Side Shuffle + :30 KB Hip Hinges
200M Jog + :30 singles + :30 Side Shuffle + :30 KBS
200M Jog + :30 singles + :30 Side Shuffle + :30 KB Goblet Lunges
200M Jog + :30 singles + :30 Side Shuffle + :30 KB Deadlifts

MOBILITY

:60/60 Couch Stretch
:60/60 Pigeon Pose
:60/60 Adductor Stretch (offset)

STRENGTH

A. Series: 5 rounds

• 8/6/5/5/4 Sumo Deadlifts (155/95)
• 3 Renegade row burpee curl press
• 20 Med ball ab throw
• rest 1:00

B. Series: 3 Rounds 

• 10 Ring/TRX Dips
• 10 Med Ball Jump Slams
• 8.8. landmine rotational lunge
• Rest 1:00

C. Series: 3 Rounds

• 10.10. landmine offset RDL’S
• 15 slide board leg curls
• 15 Hollow Rock
• 10 barbell squat-curl-stand
• rest 1:00