Warm Up

 Banded air squat x 10 w/ 10sec hold x 2
Monster walk down/ backwards back
banded pull aparts x 10
banded tiger walk 20 (10 ea side)
banded thrusters x 10

EB temp FS x 5 33X1
30 second BB shoulder opener
30 second BB shoulder opener from elbows

Strength l

 1a)
FS 3 x 2 @ 90 - 95%

2a)
deficit push up 3x15

Strength ll

clean high pull 5x1

clean pull 5x1 (maintain same pull as weight goes up)

power clean 4 x1 (use less weight than clean pull but keep the same movemnt pattern you just worked on)


Finsher

Tabata
leg lifts onto plate
balancing plank

Comment