WARM UP

5 Minutes General Mobility

-then-

:60s/:60s pigeon pose

:60s/:60s calve stretch

ACTIVATION

2 Rounds of 30:15

• SL Squat
• Sit-outs
• Supermans

STRENGTH

a1. 4×20 DB front squats

a2. 8 BB RDL’s

a3. 4.4. DB snatch

a4. 15 slide board abs

*rest 30 sec

b1. 3×8/8 db lunge-oh press

b2. 10.10. SA db rows

b3. 15/15 side plank crunches

b4. 15 db oh tri-ext

*rest 30 sec

CONDITIONING

amrap with time left

• 2 lengths sled push
• 5 burpees
• 8 modified bench hop overs
• 11 wall ball
• 15 kgsu