WARM UP

EMOM x 12 Minutes:

• M1 – cone killers
• M2 – 15 KGSU
• M3 – 1L duck walk

-then-

3 Rounds:

• 5.5. SL bridges with foot on plate
• 20 plate hop overs
• 5 UH neg pullups (4-1-1)

MOBILITY

1:00 SMR upper back
1:00 Foam roller snow angels

STRENGTH

A. Series – 4 Rounds:

• 6 bench press
• 10 kneeling OH med ball throws
• rest 1:00

B. Series – 4 Rounds:

• 10 deadlifts
• 6.6. sa db rows
• 2L farmer carry
• 5 seated box jumps
• rest 1:00

CONDITIONING

Partner med ball 100M relay with time left