WARM UP

• 1 Big Block Run
• 3 Rounds of:
  • :45 singles
  • :30 air squats
  • :15 push ups

MOBILITY

:60/60 dowel front rack stretch
:60 pvc pass through
:60 tactical frog

STRENGTH

4 Rounds:

• 10 barbell curls
• 12 EZ curl skull crushers
• 5 UH pullups
• 8.8. shoulder tap plank
• rest 1:00

STRENGTH ENDURANCE

“FIGHT GONE BAD”

3 Rounds For Total Reps In 17 Minutes:

• 1 min – Wall Ball
• 1 min – Sumo Deadlift High Pull (75/55lb)
• 1 min – Box Jumps
• 1 min – Push Press (75/55lb)
• 1 min – Max Cal Rows
• 1 min – Rest

*Perform 1 min of work @ each of the 5 stations. Immediately move to the next station after 1 minute. Clock does not reset or stop between exercises. One minute break is allowed before repeating each round.

-THEN-

Rest 5 minutes before conditioning and SMR

CONDITIONING

As many hill sprints/runs as possible with time left (Cliff Road/35E Entrance Ramp – sidewalk). Rest :45 between runs