WARM UP

8 Minutes Of:

• killers
• 3 Negative Underhand Pull Ups (4-1-3)
• 5 Down Dog Push Ups
• 7 Air Squats

-then-

:90/90 LAX Glutes

:90/90 Seated Figure 4 Glute Stretch

STRENGTH

A1. 5×6 barbell back squats

A2. 30 UH tube rows

*rest 60s

B1. 3×10/10 sa db bench rows

B2. 3×20 DB oh tri-ext

B3. 3×8/8 Lateral goblet squats

*Rest 0

METCON

3 Rounds of 40:20:

• med ball squat cleans
• row
• burpees
• Butterly sit-ups