WARM UP

5 Minutes SMR Anything Tight/Sore

STRENGTH

(43 minutes)

A. Series:

• Bench Press
  • 1 warmup set
  • 3×5 (155/95)
• 3×3/3 – Renegade Rows
• Rest :90

B. Series – unilateral work – 4 Rounds:

• 10/10 – unilateral kb oh press
• 10/10 – unilateral box/bench squats
• 12/12 – side plank w. abduction
• Rest 1:00

C. Series – vertical push/pull – 2-3 Rounds:

• 15 – banded ring dips
• 10/10 – SA DB hang high pull
• MMF – neutral grip pull-ups
• Rest 1:00

CONDITIONING

EMOM x 10 Minutes

• 3 down back sprints