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

Work-up | 3Rounds

  • 1 Lap
  • 12 Atomic Sit-ups
  • 18 Hollow Rockers

Max Effort Strength | 3 Sets (18-15-12)

  • -DB FR Squat (ME on weight)
  • -DB Strict Press
  • -Wall Climbs (no push-up)

Accessory Work | 4Rounds

  • 10 DB SL RDL (ea)
  • 7 HSPU
  • 3 Wall Walks

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

Funct. Conditioning | 4Rounds (20Min Cap)

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

*SB- Slam Ball

Mobility

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

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