Warm Up:

Dynamic Up and Back:

High Knees

Butt Kicks

Toy Soldiers

Monster Walks

Then:

20 Banded Air Squats

20 situps

20 Arm Circles (10 each direction)

20 Alternating Swimmers

 

Mob:

Banded Shoulder Distraction, RollQuads, LAX smash chest

 

All Accessory, All Day, Part II at 8-9RPE

  1. Romanian DL 5x8

  2. Bulgarian Split Squat, OH  5x8 each leg

  3. Back Flys 5x8

  4. Single Arm DB Rows 5x8 each arm

Conditioning:

5 RFT, rest 1:00 between rounds:

Farmer’s Carry Up

10 Weighted Box Step-ups

10 Squat Jacks

Farmer’s Carry Down

10 Front Squats

15 Plank Jacks

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