WARM UP
EMOM x 8 Minutes:
- 10 sit-outs + singles until :45 mark
MOBILITY
- 1:00/1:00 couch stretch
- 1:00/1:00 lying fig. 4
- 1:00/1:00 rig chest stretch
STRENGTH
A. Series – 4 Rounds:
- 6 deadlifts
- 1:00 heavy db hold
- rest :90
B. Series – 4 Rounds:
- 8.8.6.6. bench press
- 5 plyo push ups
- MMF banded tri-ext.
- rest 1:00
STRENGTH CONDITIONING
5 RFT:
- 5.5. SA DB thrusters
- 15 kbs
- 20 alt. rev. lunges