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 – E90On90 x 4 Rounds:

• M1 – 6/6 SA DB Clean + Press
• M2 – 15 HR Pushups
• M3 – 10 DB Squat Jumps + 5 Ab Wheel

CONDITIONING

10 Minute AMRAP

• 15 American KBS
• 12 total Split Jumps
• 9 Wall Ball
• 100 Singles