WARM UP

(15 min)

3 Parts (group a. does not switch until groups b/c are complete)
a) 3-5 minutes on a cardio machine
b) :30 – inchworms, down dog push ups, active sampson, lateral lunges, mountain climbers, jumping jacks
c) 3 rounds: 20 banded chest press + 20 banded rows + 20 quick air squats

MOBILITY

:60/60 couch stretch
:60/60 chest stretch against rig

STRENGTH

A. Series – 5 Rounds Of:

• 5.5.3.3.1 Bench Press
• 3 Negative Pushups (5-2-1)
• rest :90

B. Series – 4 Rounds (need 12-15 minutes for METCON):

• 10/8/8/6 barbell push jerk
• 5 Deadlifts
• 6.6. DB Rev. Lunge w. OH Tricep Ext.
• rest :60

METCON

PACER = 10 cal rows/bike cals (someone always occupies rower or bike)

• traveling turf lunges
• med ball sit-ups
• barbell sumo high pull
• singles