Warm Up

5 rds of Box Breathing, Range of motion (ROM) drills

• Body Circle warm up (neck, shoulders, knees, hips, etc.)
• 20 second Plank center, right side, left side
• 20x 4 Count Mountain Climbers
• 10 Knees to Chest
• 15 Jumping Squats

Strength

• Dumbbell Push Press: 10-8-6-4-2
• Complete reps with 60 seconds between sets for maximum power

Work Capacity

4 ROUNDS FOR TIME:

• 5x SB Squat Clean
• 10x Knees to Chest
• 15x Air Squats

Recovery

• 5 rounds of 5 count inhale, 5 count exhale, tactical breath
• 2x Sun Salutation A
• Windmill