W.U. 

GROUND MOVEMENTS EX. IRON CROSS, SCORPION, LEG RAISES ECT...

FOAM ROLLING

DYNAMIC AND OR LADDER DRILLS


M.O.B. 

  1. 5X3     BACKSQUAT
  2. 4X5     FRONTSQUAT
  3. 5X3     BENCH PRESS
  4. 5X5     SUPER SET WITH BENCH PRESS PLYO PUSH UPS
  5. 4X5     INCLINE BENCH PRESS OR D.B. INCLINE
  6. 3X10    SQUAT ARNOLD PRESS
  7. 3X15    BENT OVER ROW WITH BAR

W.O.D. 

4 ROUNDS OF 12 REPS

GUN SHOP

  1. BICEP CURLS
  2. TRICEP EXTENSIONS
  3. PULL-OVERS
  4. MILITARY PRESS
  5. PULL-UPS
  6. UPRIGHT ROW
  7. WEIGHTED SIT-UPS

COOL DOWN IF TIME IS AVAILABLE

POWER BALL