WARM UP

5 Min Gen. Mob.

-then-

20:10 x 3 Rounds:

• SL squat – R
• SL squat – L
• Iso Glute Bridge
• Hollow hold

STRENGTH

A. Series: 4 Rounds

• 3/3 TGU
• 15 Heals elevated DB goblet squats
• 15/15 SA DB Close Grip Chest Press
• 12 DB rear delt flys
• 1:00 rest

B. Series: 4 Rounds

• 10 BB Center Of Mass (COM) good mornings
• 6.6. Landmine rot. lunges
• 12 DB F. Raises
• 12 DB French press
• 1:00 rest

C. Series: 4 Rounds

• 10 dbl kb skier swings
• 8.8. offset landmine RDL
• 12-15 EA SA cable tri-ext
• 15 hollow rocks
• 1:00 rest