Warm up 

Workout 1 – 6 Mins – (Black mat no weight)

EMOM – 5 Mins

• 14 Clap Pushups (If unable, 5 sec negative with explosive pushup)
• 14 Supermans
  Plank Hold

Workout 2 – 10 mins

Explosiveness / Conditioning Focus

12 Jump Squats

12 Man Makers

12 Pull Ups

12 Squat to Reverse Lunge

Workout 3 – 8 Mins Complimentary Build Exercises

Pyramid Chipper – 16 – 14 – 12 – 14 –  16

Single Arm KB Swings (Reps are per arm) (Nice and heavy)

Reverse Row (Lebert Bar or Barbell)

Workout 4 – 12 Mins Circuit 

• 25 Cals Sprint on Rower / AD Bike

• Jerry Can Carry 
• Row of Walls + Slip Ramp
• 15 Thruster + Burpees 

Stretch