WARM UP

20:10 x 4 (ea round)

• med ball foot taps + med ball slams
• rest :60
• air squat to med ball + med ball push ups
• rest :60

MOBILITY

:90/90 seated glute figure 4 (upright)
:60 Childs pose

STRENGTH

A. series: 4 Rounds

• 8 barbell thrusters
• 12 deficit push ups
• 20 plate OH sit-ups
• rest :60

B. series: 3 Rounds

• 5/5 heavy DB lunges
• 12 upright rows
• rest :30

METCON

13 Burpees

2 rounds – 100M Sprint  + 7 pull ups + 5 kb squat cleans

13 burpees

2 rounds – 100M sprint + 7 pull ups + 5 kb squat cleans

13 burpees

2 round – 100M sprint + 7 pull ups + 5 kb squat cleans