Warm-Up:
– skip series
Dynamic Flex/ Mobility:
– Super Lunge
– Reverse Lunge w/ Twist
– Leg Swing (2 Direction): x8E
– Hip Gate: x8E
– Hurdler: x8E
PreHab/Activation: 2 Rounds
– Half Kneeling Press x 8e
– Running Man (bent knee) with KB Press x 8e
– Birddog: x 10e
Olympic/ Strength:
1. Clean + Front Squat: 2 x 1 + 3 @ 60%, 2 x 2 + 2 @ 70%, 2 x 3 + 1 @ 75%, 3x @ 80%
MetCon:
9:00 AMRAP
– 9 S2OH @ 155/105
– 12 T2B
– 15 Cal Row
Recovery:
– 360 Shoulders
– Pec Minor in Rig or on Box
– Supine Wall Squat
Bonus: Glute/Ham Raise 3 x 8