WARM UP
10 KBS
-then-
5.5.4.4.3.3.2.2.1.1. KB goblet lunges
+
5.4.3.2.1 Pullups
MOBILITY
5 Min SMR anything tight
STRENGTH
A. Series – Every 3 Min x 4 Rounds:
- 5 bench press
- 30 rope waves
- 6.6. db rev lunges
B. Series – Every 3 Min x 4 Rounds:
- 4.4. heavy kb clean + press
- 10 ball leg curls
- 8 barbell sumo deadlift high pull
CONDITIONING
EMOM x 12 Minutes:
- M1 – 15 hollow rocks
- M2 – 15 wall ball
- M3 – 10 box jumps