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