Mobility

• LAX Lats (90s/90s)
• Banded Chest Stretch (90s/90s)

Tabata x 4 ea.

• Jumping jacks + Neg Push ups (4-1-1)
• Mnt. climbers + Mermaid Sit-ups (l/r)

Strength

a1. 8/8/6/6/4  Bench Press

a2. 4/4 DB snatch

a3. 20 Banded Rear Delt Flys – SPEED

*Rest 60 sec

b1. 3×8 Seated L-floor OH Press

b2. 3×6 Barbell High Pulls

b3. 3×15 Cable Tri-extension

*Rest 60 sec

METCON – Amrap with time left

• 7/7 sa kb snatch
• 9 tuck jumps
• 11 strict KB postural sit ups