WARM UP

3 Rounds Each:

a. :30 – kb goblet squats, neg. pushups, med ball scoop toss
b. :30 – kb good mornings, bridges, side lunges – alt.
c. 30:15 – turf width side shuffle

MOBILITY

:90/90 LAX tricep smash
:90/90 banded shoulder stretch
10/10 t-Spine floor trace
:90 Childs pose

STRENGTH

A1. 4-3-2-1 barbell clean
A2. 4 pull-ups (max difficulty)
Rest :90

B1. 4×6 racked push jerk
B2. 4×5/5 box step-ups
B3. 4×10 jumps slams
B4. 4xMMF banded tri-ext.
Rest :90