WARM UP

:30 Ea

• walkout plank & reach
• air squats
• alt. act. sampson
• down dog cobra
• HR pushups

-then-

E30sec on 30 sec x 5 min:

• 3 position power clean – empty bar

MOBILITY

:90/90 front rack smash
1:00/1:00 pvc FR stretch
1:00/1:00 – 1/2 knee hip flex
1:00 tactical frog

STRENGTH

A. EMOM x 8 Min

• 3 position power clean

B. Series – 4 Rounds:

• 8 front foot elevated split barbell press
• 12 trx rear delt flys
• 1L db rev. lunges
• rest :90

C. Series – 3 Rounds:

• 12 seated db shrugs
• 10 db skull crushers
• 12 slide board abs
• rest 1:00