Warm-Up: 10 leg swings / 10 arm circles / 20 DDog UpDog, 20 Torso Rotat

Work-up | 2Rounds

  • 2 Laps
  • 9 Atomic Sit-ups
  • 15 Hollow Rockers

Max Effort Strength | 3 Sets (15-12-9)

  • DB SA FR Squat (ME on weight)
  • DB SA Strict Press

Accessory Work | 5Rounds

  • 20 DB RDL
  • 10 HSPU

*RDL- Romanian Deadlift *HSPU- Handstand Push-up

Funct. Conditioning | 4Rounds (20Min Cap)

  • 8 Atomic Sit-up Slam Ball
  • 12 SB Lunge Steps
  • 40/30/20/10 Push Press
  • 12 SB Gets

*SB- Slam Ball

Mobility

  • Banded OH Distraction
  • Lizard, Pigeon, Couch
  • Childs, Cobra

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