WARM UP

30:15 x 2 Rounds Each:
a) down dog pushups + active sampson
rest 1:00
b) alternating SL squats + walkout plank & reach
rest 1:00

MOBILITY/FLEXIBILITY

:90/90 SMR IT Band
1:00/1:00 couch stretch

STRENGTH

A. 2 Rounds Of: 8/8 barbell front rack lunges + 1 rope climb
Rest 2:00 after completing 2 rounds

B. 2 Rounds Of: 8/8 barbell back lunges + 100M OH Plate farmer carry
Rest 2:00 after completing 2 rounds

C. 2 Rounds Of: 8/8 OH plate reverse lunges + 1L sled drag
Rest 2:00 after completing 2 rounds

D. 2 Rounds Of: 3/3 TGU + 12 barbell curls
Rest 2:00 after completing 2 rounds

E. 2 Rounds Of: 8/8 lateral db lunges + 15 db shrugs
Rest 2:00 after completing 2 rounds

F. 2 Rounds Of: 8/8 d.b. curtsey lunges + 12 bench dips

CONDITIONING

800M Run + 200 singles + 50 Sit-ups