WARM UP

2 Rounds x :30 stations

• turf width side shuffle
• wall sits
• rower
• walk-out plank + reach

MOBILITY

:30 roll back v reach
:30/30 fire hydrants
:20 groiners
1:00/1:00 static hamstring stretch

STRENGTH

A. Series – 4 Rounds:

• 5 back squats
• 3.3. SA KB Clean + strict press
• rest :90

B. Series – 3 Rounds:

• 8.8. db lunges
• 5 heavy hammer curls
• 7 UH pullups
• rest 1:00

CONDITIONING

:30 Stations with Time Left

• med ball medley – side shuffle (r) + side wall toss, side shuffle (l) + side wall toss
• alt. box power step ups
• ladder high knees
• UH speed banded rows
• kneeling med ball slams