WARM UP

Group big block run

+

:30

active sampson
active spiderman
alt. SL RDL
leg swings (L/R)
leg swings F:B

MOBILITY

:60/60 calve stretch
:60/60 1/2 knee hip flexor stretch
:60/60 dowel front rack stretch

STRENGTH

A. Series: 3 Rounds

• 15 back squats
• 20 UH banded rows
• :90 rest

B. Series: 3 Rounds

• 8 strict barbell press
• 10/10 lateral db step up & over
• 5/5 1/4 getups
• :60 rest

C. Series: 3 Rounds

• 8 barbell high pulls
• 10 UH pullups
• 15 db oh tri-ext
• :60 rest

CORE FINISHER

3 Rounds

• 20 sit-ups
• 20 supermans
• 20/20 banded chops