WARM UP

• :30 line drill 1-2 + :30 active Sampson + :30 iso glute bridge
• :30 1-3 + :30 act. Spiderman + :30 glute bridge
• :30 1-2-3 + :30 dyn. quad + :30 SL bridge – R
• :30 2-1-4 + :30 dyn. hip ext. rot. + :30 SL bridge – L

+

2 Rounds Empty Bar Warm-up

MOBILITY

2:00 roller-t-spine ext.
1:00/1:00 t-spine floor trace
1:00/1:00 1/2 knee hip flexor stretch

STRENGTH

A1. 4×4 racked push jerk w. 5 second front rack hold each rep (re-set front rack position/elbows)
A2. 4×10 scap push-ups
Rest :90

CONDITIONING

EMOM x 21 Minutes:

• M1 – 5 barbell thrusters
• M2 – 3 down backs
• M3 – 12 butterfly sit-ups