WARM UP

6 Minute Sled Push Relay

• 2L
• everyone else wall-sit until turn

-then-

3 Rounds:

• 10.10. SL glute bridge
• 5.5. SL jump squats
• 20 long lever plank hand taps

MOBILITY

1:00/1:00 pvc shoulder stretch
:30 down dog cobra
1:00/1:00 1/2 knee hip flexor stretch

STRENGTH

A. Series:

• 8.8.6.6.4. push press
• 10 kb deficit pushups
• 12 med ball ab toss
• rest 1:00

B. Series – 3 Rounds:

• 10 double db rows
• 8 bb sumo DL HP
• 15 db oh tri-ext
• rest 1:00

CONDITIONING

• 1 mile run