WARM UP

EMOM x 8 Minutes:

• 10 sit-outs + singles until :45 mark

MOBILITY

• 1:00/1:00 couch stretch
• 1:00/1:00 lying fig. 4
• 1:00/1:00 rig chest stretch

STRENGTH

A. Series – 4 Rounds:

• 6 deadlifts
• 1:00 heavy db hold
• rest :90

B. Series – 4 Rounds:

• 8.8.6.6. bench press
• 5 plyo push ups
• MMF banded tri-ext.
• rest 1:00

STRENGTH CONDITIONING

5 RFT:

• 5.5. SA DB thrusters
• 15 kbs
• 20 alt. rev. lunges