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

Work-up | 3Rounds

  • 1 Bear Crawl (full)
  • 12 Strict Burpees
  • 18 Butterfly Sit-ups

Max Effort Strength | 3 Sets (18-15-12)

  • -ME DB Chest Press
  • (ME on weight)
  • -RG Inverted Row
  • -T2B

Accessory Work | 4Rounds

  • 10 DB Curls
  • 10 DB Hammer Curls
  • 10 HR Push-ups
  • 10 Plyo Push-ups

Funct. Conditioning | 4Rounds (20Min Cap)

  • 5 S2S Burpee Slam Balls
  • 15 DB Curl / 15 DB Tri-Ext
  • 40/30/20/10 Flr Chest Press
  • 15 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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