WARM UP

2 Rounds:

• 10 monster band squats
• 10 monster band strict press
• 10 monster band pull-aparts
• 10 monster band pass-throughs

STRENGTH

A. Series – 4 Rounds
4×5 Bench Press
10.10. Seated lateral MB ab toss
Rest :90

B. Series – 3 Rounds:
8 DB incline press
10 DB chest flys
Rest :90

C. 3 Rounds:

• 8 scap pull-ups
• 12 db rear delt flys
• Rest 1:00

CONDITIONING

“Mash Up” 20 minute AMRAP

Coaches Note: Starting around 35 minutes into workout. Start class in waves of 3 groups, starting with 1st exercise.

21 Deadlifts
1:00 HARD Row
15 Band Peg Squat Jumps
1:00 Singles
9 DB Thrusters
100M Sprint

*When complete, SMR anything tight/sore