WARM UP

5:00 SMR anything tight/sore

-then-

1:00 inch worms + :30 kb strict sit-ups + :15 wide-outs
1:00 act. sampson + :30 kb bottoms up squat + press + :15 high knees in place
1:00 act. Spiderman + :30 alt. Kbs + :15 butt kicks in place

MOBILITY

1:00/1:00 static hamstring stretch
1:00/1:00 rig lat stretch

PART I.

21-15-9

• bench press
• ab matt situps
• :30 OH plate hold

PART II.

Every 2:00 for 30 minutes:

• M1 – 250M row
• M2 – :45 plank + 10 v-ups
• M3 – 5.5. SA DB Thrusters + 15 DB Sumo DLHP
• M4 – 50 singles + 15 leg drops
• M5 – 10 burpees