WARM UP

3 Rounds:

• 10/10 Bridge Marching
• 10/10 SL Squat
• 10/10 High plank w. hand tap
• rest :30

MOB/FLEX

:90/90 banded lat stretch
1:00/1:00 couch stretch
1:00/1:00 T-spine floor trace

STRENGTH

A. E90On90 x 5 Rounds:

• 10 Pull-ups

B. KB Complex x 5 Rounds:

• 6 Double KB Cleans
• 6/6 Double KB Reverse Lunges
• 6/6 Alt. KB Strict Press
• Rest :90

C. Core – 3 Rounds:

• :30 Hollow Hold
• 2L OH Unilateral KB Carry – R
• :45 Plank
• 2L OH Unilateral KB Carry – L
• 1:00 Crunches w. Feet Up