warmup
squat / upright row / reverse crunch
1. 12 / 10 / 20
2. 8 / 8 / 20
3. 6 / 6 / 20
stationary smith lunge / smith military press / plate swings
1. 8 each / 8 / 30
2. 6 each / 6 / 30
3. 4 each / 4 / 30
routine
- 45 sec sprint
- 15 box jump
- wall hold to fail
- 40 plank side to side
- 10 plate raises
- 15 cable crosses
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