WARM UP

2 Rounds:

• :30 glute bridge
• :30 alt. SL squats
• :30 opp a/l raise

-then-

5 Minutes General Mobility

STRENGTH

A. Series – 4 Rounds:

• 6 BB Push Jerk
• 12 BB skull crushers
• 15 trx rear delt flys
• rest 1:00

B. Series – 3 Rounds:

• 5 tempo inverted rows (3-1-3)
• 8.8. SA db rows
• 6 heavy db hammer curls
• rest 1:00

CONDITIONING

4 RFT

• 400M run
• 15.12.9.6.
  • deadlifts
  • hollow rocks