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

Warm-up | 5Rounds

  • 1 Lap
  • 5/10/5/10/5 - Inv Row/Butterfly Sit-ups

Strength | 3 Sets

8 Bent Over Row (Heavy)

21-15-9

  • -Pull-ups
  • -Banded Tri Pushdowns

Accessory Work | 5Rounds

  • 20 Inv Rows
  • 20 CG Push-ups

Funct. Conditioning | 20Min Time Cap

  • 50 KB Swings
  • 50 KB SDL HP
  • 50 DB Hip Ext
  • 50 KB Snatch (25/25)
  • 5 Plate Drags

Mobility

  • Banded OH Lat Stretch
  • Tricep Opener
  • Childs w/ Lat stretch

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