Warm-Up: 10 leg swings / 10 arm circles / 20 DDog UpDog / 20 Torso Rotat.

Work-up | 2Rounds

  • 2 Laps
  • 9 Strict Burpees
  • 15 Butterfly Sit-ups

Max Effort Strength | 3 Sets (15-12-9)

  • ME DB SA Chest Press (ME on weight)
  • RG Inverted Row

Accessory Work | 5Rounds

  • 20 DB Hammer Curls
  • 20 HR Push-ups

Funct. Conditioning | 4Rounds (20Min Cap)

  • 4 S2S Burpee Slam Balls
  • 12 DB Curl / 12 DB Tri-Ext
  • 40/30/20/10 Flr Chest Press
  • 12 SB Butterfly Sit-ups

*S2S- side to side  *SB- Slam Ball

Mobility

  • Banded Dislocates
  • Thumbs Up/Down
  • Childs w/ Lat stretch

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