WARM UP

3 Rounds:

• 8.8. 1/2 knee kb windmill
• :30/30 side planks
• 20 med ball situps

+

2 Rounds:

• 10 double bounce air squats
• 5 inch worms

+

1 Round:

• 10 negative pushups
• 5 broad jumps

MOBILITY

1:00/1:00 pigeon pose
:45/45 low back stretch

STRENGTH

A. Series:

• 6.6.4.4.2. bench press
• 8 barbell rows
• rest :90

B. Series – 4 Rounds:

• 8 deadlifts
• 2.2. TGU
• 2L heavy farmer carry
• rest 1:00

C. Series – 3 Rounds:

• 6 barbell curls
• 8 OH DB Tri ext
• 15 OH plate situps