Warm-Up:

  • 10 leg swings, 10 arm circles
  • 20 DDog UpDog, 20 Torso Rotat.

Work-up | 2Rounds

  • 2 Laps
  • 9 Box Jumps
  • 15 V-ups

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

  • -SA Bent Over Row (ME on weight)
  • -SA Skull Crusher

Accessory Work | 5Rounds

  • 10 Pull-ups
  • 20 CG Push-ups

Funct. Conditioning | 4Rounds (20Min Cap)

  • 6 Burpee Box Jumps
  • 6 Renegade Rows
  • 40/30/20/10 KB Swings
  • 12 MB V-ups

*MB- Med Ball

Mobility

  • Banded OH Lat Stretch
  • Tricep Opener
  • Childs w/ Lat stretch

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