WARM UP

:30 jumping jacks + 10 down dog pushups + 10/10 active sampson
:30 wide-outs + 10 Superman’s + 10 air squats
:30 mountain climbers + 10 active spiderman + 10/10 alt. rev. lunges

MOBILITY

:90 Childs pose
1:00/1:00 lying fig. 4

STRENGTH

A. Series:

• 6.6.4.4.2.2. back squats
• 8.8. sledge hammer swings
• 100M farmer carry
• rest 1:00

B. Series – 3 Rounds:

• 8 UH pullups
• 4 tire flips
• 6.6. alt db curls
• rest 1:00

CONDITIONING

15 Minute AMRAP

• 10 cal rows
• 10.10. alt bw step-ups
• 15 plate accordion crunches
• 10.10. alt. Kbs