WARM UP

2 Big Block Runs

-then-

1:00/1:00 1/2 knee hip flexor stretch
1:00 Childs pose

STRENGTH

A. Series:

• 6.6.4.4.2. Deadlifts
• 25 1/2 knee banded speed lat pulldown
• 10 db hammer curl
• rest 1:00

B. Series:

• 4×5 bench press
• 15 bent-over dbl db speed rows
• 8.8. rainbow med ball slams
• rest 1:00

C. Series – 3 rounds:

• 12-15 db chest flys
• MMF bench dips
• 15 OH DB tri-ext.
• rest 1:00