ACTIVATION
3 Rounds:
- 15 glute bridges
- 8/8 SL squats
- 5 negative push-ups w. tempo 4-2-1
SMR
- :90 low back
- :90 t-spine
- 1:00/1:00 lats
- 1:00/1:00 calves
PART I.
4 Rounds Of:
- 4.4. 1/4 TGU
- 10 pull-ups
- 12 slide board abs
- rest 1:00
PART II.
6 Rounds x 1:00 Go’s
1:00 hard row
1:00 singles
1:00 turf down/backs
1:00 rest