Warm up:  2X's

  • short lap
  • 10 PVC Good mornings
  • 10 slam balls
  • 10 T push ups
  • 10 hollow rocks
  • 10 supermans (5 sec. hold)  

Mobility:
1:00 min each side hip flexor wall stretch ( couch stretch) 

Weight Lifting:
Super sets:
1a. ab wheel roll outs 4x8

1b. DB Romanian deadlift 4X10  

Workout:
15 min AMRAP
15 DB push press 45/25
15 HR Push-ups
15 Box Jumps 24'/20'

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