WARM UP – 6 TO 8 MINUTES

M1: MOBILITY – HIP SQUAT MOBILITY AIRPLANES

M2: MUSCULAR STRENGTH

1A: BACK SQUAT 4 X 2 @85% W/3 SECOND HOLD

2A: KB LUNGE PASS THROUGHS 3 X 6 EACH LEG

2B: KB STIFF LEG DEADLIFT 3 X 8

M3: METABOLIC CONDITIONING

FOR TIME:

40 X PISTOLS USE BAND OR BENCH

40 X BANDED ROWS

40 X BANDED POWER PUSH UPS

40 X ATOMIC SIT UPS

40 X BOX OR BENCH JUMPS