• Dynamic Warm Up

Strength:

4 Sets:

• Front Racked Alternating Reverse Lunges x 8-10 ea @ 10X1
• Rest 90 seconds
• DB Ext. Rotation x 8-10 reps @ 3010
• Rest 90 seconds

Skill:

• 40 KB Swings
• 20 Burpees
• 30 KB Swings
• 15 Burpees
• 20 KB Swings
• 10 Burpees
• 10 KB Swings
• 5 Burpee

• 10 Minutes Mobility

• Dynamic Warm Up

Strength:

4 Sets:(Every 3:30)

• 7/13 Front Squat/Back Squat @ 94% of weight used on 131220

Skill:

• 15 Burpee (Open Standards)
• 20 Wall Ball
• Rest 1 Minute

• 10 Minutes Mobility

• Dynamic Warm Up

Strength:

A) 10 Sets Each: (EMOM For 20 minutes)

• Odd Minutes – Bench Press x 3 reps (80-85% might be a good guideline)
• Even Minutes – UB KB Swings x 20 unbroken (as heavy as you can keep unbroken)

B) 3 Sets:

• Stationary Dips x 15-20 (weight if possible, or bodyweight only if that rep range is ambitious for you without additional weight)
• Rest 90 seconds
• Weighted Prone Plank Hold x 60-75 seconds (use chains or stack plates on your back)
• Rest 90 seconds

Skill:

• 10 Minutes Mobility