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

Work-up | 3Rounds

  • 250M Rower
  • 12 Box Jumps
  • 18 V-ups

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

  • -Bent Over Row (ME on weight)
  • -Skull Crusher
  • -K2E

Accessory Work | 4Rounds

  • 10 Pull-ups
  • 10 CG Push-ups
  • 10 Sphynix Push-ups

Funct. Conditioning | 4Rounds (20Min Cap)

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

*MB- Med Ball

Mobility

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

 

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