WARM UP
EMOM x 5 Minutes:
- empty bar FR squat hold until :30 mark + 5 OH press
-then-
3 Rounds Of:
- 2L kb good mornings
- 12 wall facing KB squats
- 2L act. sampson
MOBILITY
:90 Foam Roll/Barbell T-Spine Extension
1:00/1:00 side lying floor trace
1:00/1:00 front rack stretch on 1/2 knee w. towel
1:00 Childs pose
STRENGTH
2 Warm Up Sets Of Front Squats
A. EMOM x 10 Minutes:
- 2 heavy FS
B. Series – 4 Rounds:
- 6 heaving snatch to balance
- 12 TRX rear delt flys
- rest :90
C. Series – 3 Rounds:
- 10/10 db lateral lunges
- 15 slide board abs
- rest 1:00
CONDITIONING
20 burpees