WARM UP

• 100 singles + 1L traveling lunge & twist + 10/10 short lever palms up plank & reach
• 100 singles + 1L traveling air squats + 15 supermans
• 100 singles + 1L alt. side lunges + 10/10 side plank crunch
• 100 singles + 1L forward groiners + 20 long lever plank jacks

MOBILITY/FLEXIBILITY

1:00/1:00 couch stretch
1:00 Childs pose

STRENGTH

12-9-6

• db snatch (per side)
• barbell deadlifts
• unilateral trx/ring rows (per side)

REST 2:00 after all 3 rounds

6-9-12

• pull-ups
• double db cleans
• db front squats

REST 2:00 after all 3 rounds

CONDITIONING

On a 4min clock, complete 4 rounds of:

• 400M run
• sit-ups until clock ends
• rest 2:00 between rounds