WARM UP
:45s pvc pass through
:60/:60 banded front rack stretch
:60/:60 hip flexor stretch
+
:60 plank
:30/:30 side plank (l/r)
:30 supermans
PART I.
A. Strength Series
12 Minutes Of:
- 4 bench press
- 8/8 unilateral trx/ring rows
- rest 60-90s
B. Power/Core Series
12 Minutes Of:
- 5 hang clean -to- push jerk
- 5 negative push ups (4-2-1)
- 8 OH wall med ball throw
- 10 ab wheel
- Minimal rest
PART II.
3 Rounds Of:
- 60s singles
- 30s rest
- 60s push press-barbell
- 30s rest
- 60s med ball sit ups
- 30s rest
- 60s seated rope/sled pull to push back
- 30s rest
- 60s inverted barbell rows
- 30s rest
- 60s OH plate hold
- 30s rest