WARM UP

Pull-Up Challenge

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2 Rounds:

• 12/12 SL glute bridge
• 12 KB RDL (2 legged)
• 2L Lateral band walking

MOBILITY

:90/90 lying fig. 4
:60/60 couch stretch
:90 Childs pose

STRENGTH

A1. 12/10/8/6 deadlifts
A2. 10-15 banded pushups
Rest :90

B1. 4×5/5 single arm db squat snatch
B2. 4×8/8 single arm db rows
B3. 4×6/6 single arm db push press
B4. 4×3/3 TGU
Rest As Needed

CONDITIONING

800M Run (x3 around)