Warm Up 2X's:
250m Row
20 total Russian Twists w. Med Ball
10 Wall Squats
2 wall walk ups with 10 sec hold at the top, 2nd Round do 6 shoulder taps
30 sec chin over the bar static hold

Mob:
1 min couch stretch each side
2 min per side LAX Ball Anterior Shoulder compartment smash.

Lifts:
3X12 Box Squats Dynamic effort (65%) 
3X12 Weighted Good Mornings 75/95#
5X5 Strict Press (65%)

Conditioning:
8 min AMRAP
6 plate burpees
one gym length of over head lunge plate 25/45#
6 plate burpees
 

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