MOBILITY & WARM UP 10′ Banded Stretch Arounds Trouble Area; then Every 1:00, for 15:00 (3 Rounds):
Station 1 – :50s Row (light pace)
Station 2 – :20s Jump Rope + 10 Hollow Rocks
Station 3 – :50s Warrior Squats
Station 4 – 5 Deadlifts + 5 Strict Presses + 5 Good Mornings (empty barbell)
Station 5 – 15-20 AbMat Sit-Ups

SKILLS & SPECIFIC WARM UP Shoulder Press, Push Press, Push Jerk Take 10 minute to find 1 set of 5 reps of Push Press, then

CONDITIONING
On the 1:30 x 8 rounds Push Press 5 – 5 – 3 – 3 – 2 – 1 – 1 – 1