WARM-UP: 7-MINUTES 

1. TOE TOUCH w/ ROTATION 10 REPS
2. ECHO BIKE 20 SECONDS 
3. GOBLET SQUAT 8 REPS
4. SUSPENSION PULLS 8 REPS

STRENGTH: 30-MINUTES 

• USE 2-MINUTE CLOCK PER SET
• Perform as a SUPER structure 
• Compelte 5 SETS of EACH

1. CHEST FLY + LUNGES 6-12 REPS
2. SQUATS + BACK ROWS 8-12 REPS
3. SHOUDLER PRESS + DB RDL'S  8-12 REPS 

ACCESSORY: 7-MINUTES  

1. FLOOR HIP THRUST + BANDED FACEPULLS 15 - 20 REPS
2. DEAD HANG HOLD MAX HOLD + LEG LUFTS 10 - 15 REPS

TEAM FINISHER: 6-MINUTES / 40/20 / 6 SETS TOTAL

1. PLATE TOE TAP 
2. PLATE SHUFFLE 
3. PLATE IN & OUT TAPS