Warm up:
2:00 easy cardio (Row/Bike/Jog)
3 Rounds:
-10 Sumo Stance Bend and Reach
-10 Prisoner Good Mornings
-10 alternating Cossack Squats
-10 Empty Bar/Lighweight Jefferson Curls
Conditioning:
For Time… 15 Min Cap
15-12-9-12-15
Deadlifts
Pushups
30-24-18-24-30
Jump Squats over weight
*Scale pushups up as needed to band resisted pushups or plyo pushups
Cooldown:
1:00 each hamstring smash
:30 each prone pec stretch