WARM UP

a. 30:15 x 3 rounds of:

• turf width side shuffle + kgsu

rest 1:00

b. 20:10 x 3 rounds of:

• high knees in place + plank pushups

rest 1:00

MOBILITY

1:00/1:00 pvc shoulder stretch
:90 Childs pose

STRENGTH

A. Series – 3 rounds:

• 15 bar bench press
• 6.6. heavy db row
• 12 med ball ab toss
• rest 1:00

B. Series – 3 Rounds:

• 5 barbell push jerk
• 8 plyo push ups
• 12 db chest flys
• rest :90

C. Series – 3 Rounds:

• 8.8. 1/2 knee landmine press
• 15 db lateral raises
• mmf bench dips
• rest :90

D. Series – 3 Rounds:

• 15 plate forward raises
• 10 EZ bar upright rows
• 12 cable tricep ext.
• rest 1:00