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

3 Rounds For Total Reps In 17 Minutes: Clock does not stop

• 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

-THEN-

Rest 5 minutes before conditioning and SMR