WARM UP
7 Minute Sled Push Relay (Empty)
-then-
2 Rounds:
- 15 monster band OH press
- 15 monster band RDL
- 15 supermans
MOBILITY
2 Rounds:
1:00 traveling hip ext. rotation
1:00 rig – lateral high bar step-over
1:00 bottom squat hold
STRENGTH
A. Series – 4 Rounds:
- 10 seated L floor barbell OH press
- 15 db OH tri-ext
- rest :90
B. Series – 3 Rounds
- 10 bent over barbell rows
- 15 barbell curls
- 5 negative pushups (5-1-1)
- max hollow hold
- rest 1:00
CONDITIONING
:30 go’s with time left
- banded sprint – back peddle (2 bands looked-fixed to rig)
- plate OH situps
- DB front squats
- rower sprint
- OH plate hold