Warm Up

3 Sets of 20:10

A:

• Air squat to calf raise
• Hip bridges
• Wall sit w. arm slide

B:

• Sit-outs
• Scap push ups
• Fire hydrants per leg

Mobility

2 sets :20s each

• arm circles x 2 directions
• act. sampson
• act. hamstring

PART I: STRENGTH

A. 10 minutes of:

• 5 deadlifts
• 5 barbell push ups
• 10 hollow rocks

B. 10 minutes of:

• 10 underhand barbell rows
• 5/5 SL KB RDL
• 21’s w. easy curl bar
• 5/5 kb thruster

PART II: CONDITIONING

20 minute AMRAP

• 4 width plate push
• 14 opposite arm/leg raise
• 4 cal row
• 14 planks w. toe rock
• 4 lengths sprint + back peddle
• 7/7 side plank w. leg raise
• 7/7 power step ups