MOBILITY & WARM UP

Set 1
10 Alternating Spiderman Stretch
10 Med Ball Deadlift
10 Med Ball Front Squat
Set 2 20 Mountain Climbers
10 Med Ball shrug & pull under
front squat
10 Med Ball Push Press to target
ball to target
Set 3
20 Double Knee Tuck in Plank
10 Med Ball Cleans
10 Push up
Set 4
10 Wall Ball
10 Push Up

SKILLS & SPECIFIC WARM UP
FLOOR PRESS

buil in 5 min workout load

CONDITIONING
“FLOOR PRESS”

9 Sets For Load every 3 min
Floor Press
10-5-3-1-1-1-3-5-10