WARM UP

• line drill (1-2) + 15 monster band front squats + 5/5 act. sampson
• line drill (1-3) + 15 banded good mornings + 5/5 side lunges
• line drill (1-2-4) + 15 banded oh press + 5/5 side lunges
• line drill (2-1-3) + 15 banded chest press + 5/5 sit-outs

MOBILITY

1:00/1:00 T-spine floor trace
:30 down dog cobra
1:00/1:00 pigeon pose

STRENGTH

A. 5 Rounds:

• 6.6.4.4.2. bench press
• 10 ab wheel
• rest :90

B. 4 Rounds:

• 6-8 seated L floor press
• 8.8. rfe split jump squats (or modified split jumps
• rest 1:00

C. 15 minutes of:

• 5.5. db snatch
• 10 UH trx rows
• 10.10. alt. modified pistol squats
• 8.8. 1/2 knee kb windmill