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:

Pole Bully, Banded Shoulder Distraction, Oly Wall Squat

All Accessory, All Day, at 7-8RPE

  1. Romanian DL 5x10

  2. Bulgarian Split Squat 5x10 each leg

  3. Alternating DB Squat Snatch 5x5 each arm

  4. Chinese DB Row 5x5 each arm

Conditioning:

5 RFQ

8 GHD Hip Extensions

10 Burpees

12 DB PP

15 V-Ups   

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