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 :60

B. Series: 2-3 Rounds with 8 min time cap

• 10 Ring Dips
• 10 Med Ball Jump Slams
• 15/15 Banded Twists

Conditioning

“You – Go – I – Go Amrap”

• 100M sprints