WARM UP

:30 Each x 3 Rounds:

• singles
• turf width side shuffles
• air squat – calf raise
• med ball sit-ups

MOBILITY

1:00 Childs pose
:30 cobra
1:00 tactical frog

STRENGTH

A. Series:

• 12/10/8/6 bench press
• 8/8 barbell SL RDL
• 12/12 mermaid situps
• rest 1:00

B. Series – 4 Rounds:

• 5/5 alt db snatch
• 10 plyo pushups onto plate (from floor to plate)
• 10/10 db box step over
• 10 ab wheel
• rest 1:00

C. Series – 3-4 Rounds:

• 10 DB chest flys
• 12 DB Hammer Curls
• 6 BB high pulls
• 15 leg drops
• rest 1:00