WARM UP

20:10 x 4 Ea:

a) wide-outs + air squat – calf raise
rest 1:00
b) plank & reach + KGSU
rest 1:00
c) supermans + alt. side lunges
rest 1:00

MOBILITY

:90 Childs pose
:60/:60 banded lat stretch

STRENGTH

3 Rounds Of:

• 8 sumo deadlift high pull
• 15 double kb shoulder shrug
• MMF bench dips
• rest :90

CONDITIONING

4 Rounds:

• sprint 400M or Row 500M
• max push-ups (without pause or stopping)
• max inverted bar rows
• rest 3:00
• cash-out: last round with 1/2 your age in burpees