WARM UP

1 Big Block Run

-then-

5 Minutes General Mobility

ACTIVATION

3 Rounds Of:

• 10 banded good mornings
• 5/5 plank + reach to ceiling (alt. arms)
• 10/10 SL lying leg drops – alt.

STRENGTH

A. Upper – Lower – 4 Rounds:

• 6/6 SL barbell deadlifts
• 8/8 SA DB shoulder press – split stance
• 3 wall walks
• 12/12 side plank w. monster band row (rig)
• rest 1:00

B. Series – 3 Rounds:

• 1:00 wall sits
• 1L db lunge – bicep curl
• rest :30

C. Series – 3 Rounds:

• 1:00 OH plate hold
• 1:00 plank
• rest :30