WARM UP

2 Rounds Of:

• 15 KGSU
• 20 Supermans
• 25/25 Banded Chops

-then-

1 Round Of:

• :60 3 way air squats
• :30 push ups

MOBILITY

• :60/60 couch stretch
• :60/60 front rack stretch

STRENGTH

A. Series – 12 Min Of:

• 4 barbell squat – cleans
• 8.8. KB windmills
• Rest :60

B. Series – 12 Min Of:

• 8 back squats
• 6/6 DB split jerks
• 20 bench dips
• Rest :45

C. Series – 12 Min Of:

• 8.8. BB lunges
• 6/6 split jumps
• 12 db chest press
• Rest :60

CONDITIONING

EMOM x 8 Min

• M1 – singles until 40s mark
• M2 – 100M sprint