WARM UP

:30 Go’s X 3 Rounds:

• negative pull-ups (no bands – jump up from box/bench)
• anti band rotation press – R
• anti band rotation press – L
• SL squat – R
• SL squat – L

MOBILITY/FLEXIBILITY

*Stagger if needed
:90/90 box/bench pigeon pose
:90/90 towel front rack stretch on 1/2 knee

STRENGTH

A. Series – 4 Rounds:

• 8 sa db hang clean + jerk
• 10 banded pushups
• 2L double kb front rack lunges
• rest :30

B. Series – 3 Rounds:

• 15 db chest press
• 6/6 renegade rows
• 15 slide board leg curls
• rest :30

C. Core Series – 3 Rounds:

• :45 dbl kb oh hold
• :15 rest
• :45 dbl kb front rack hold
• :15 rest
• :45 seated plate Russian twists
• :15 rest
• :45 plate sit-ups
• :15 rest/repeat