WARM UP

5 Min Coaches Choice General/Dynamic

-then-

2 Rounds:

• 5/5/5 bent over db I’s, Y’s, T’s
• 10 total side lunges
• 10 KGSU

STRENGTH

A. Series:

• 5/4/3/2/1 Bench Press
• 8/8 KB Windmills
• Rest :90

B. Series – 5 Rounds:

• 6/6 SA DB Clean + Press
• 15 HR Pushups
• 10 DB chest flys
• 10 DB Squat Jumps
• 20 butterfly sit ups

CONDITIONING

10 Minute AMRAP

• 21 American KBS
• 18 Banded Flutter Kicks (per leg)
• 15 KB Goblet Squats
• 12 Ea Leg Supine banded (around feet) alt. knee to chest
• 9 Wall Ball