Warm-Up
Mobility - Hips & Shouders
Dynamic Flexibility

Activation
6 minute Cap
10 - KB Swings
5/5, 4/4, 3/3, 2/2, 1/1 reps

Strength 1
3 Sets of: 
A1. DB Bench Reverse Flys - 10
A2. DB Arnold Press - 8
A3. DB Step-Ups - 8/8
A4. Battle Rope - 30 

Strength 2
Pull-Ups 10-9-8-7-6-5-4-3-2-1 reps
DB Lunge Across
TRX Rows 10-9-8-7-6-5-4-3-2-1 reps
DB Lunge Back Across

Finisher
3 minute AMRAP of: 
5 - Wall Balls
​5 - Sit-Ups

2Warm-Up
Mobility - Shoulders & Ankles
Dynamic Flexibility - Line Drills (Slow to Fast) 

Activation  - 6 minute cap 
10 - KB Swings (Keep it light) 
then...
5/5 - 4/4 - 3/3 - 2/2 - 1/1 reps
KB Lunges
&
5-4-3-2-1 reps
Strict Pull-Ups

Strength
Workout 1 - Every 3 Minutes x 4      (12 minutes)

• 6/6 reps  - BB Lunges (Rack) 
• 1x -KB Rope Pulls to Sprint rope back 
• 20 second - wall walk hold or 20 second HSPU hold

Workout 2 -  Every 3 Minutes x 4  (12 minutes) 

• 4/4 - DB or KB 1 arm Hang Clean to Press 
• 10  - Stability Ball Leg Curls 
• 50 Single Unders or 25 Double Unders

Workout 3 - Finisher! - EMOM 9 
​Minute 1 - 15 Hollow Rocks or 30 second L-Hang Hold
Minute 2 - 12 - 15 Wall Balls 
Minute 3 - 10 - Box Jumps (No Step-Ups tonight!)
repeat

Warm-Up: 
Mobility - Hips and Ankles
Dynamic Flexibility 

Activation: 
1 Minute Hand Tap Test
20 - Sit to Stands
10 - Squat Progressions + 10 Air Squats
20 Sit-outs

Strength 1 
15/12/10/12/15 reps
BB Back Squats
& 
10x10 - KB Push to Pull

Strength 2 
3 x10 - BB Bench Bridges
&
3 x10 - Push-Up w/ Rotation

Strength 3 
3 x 10 - Decline Push-Ups
&
3 x10 - SB Hamstring Curls