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

Warm-up | 5Rounds

  • 1 Lap
  • 10/10/10/10/10 - Air Squat/Hollow Rocks

Strength | 3 Sets

8 FR Squats (Heavy)

21-15-9

  • -Box Jumps
  • -HSPU

Accessory Work | 5Rounds

  • 20 Air Squats
  • 20 Push Press

Funct. Conditioning | 20Min Time Cap

  • 50 DB FR Squats
  • 50 DB SL RDL (25/25)
  • 50 FullMtn Climbers (25/25)
  • 50 FR Lunge Steps (ea)
  • 5 Bear Crawls

Mobility

  • Banded OH Distraction
  • Lizard, Pigeon, Couch
  • Childs, Cobra

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