Warm-Up:
3 Rounds
Air Squat: 10
Side Lying Hip Adduction: 10E
Side Lying Hip Abduction: 10E
Supine Up-N-Over: 5E
Side Lying Windmill: 5E
“Bird-Dog”: 5E
Dynamic Flex:
– Sumo Sq.-2-Stand: 10 x
– Inchworm + Inverted Toe Touch: 4 + 6E
– Squat Jump: 6
Strength:
1.) Paused Front Squat: 3 x 2 Building to moderate, use as prep/ warm-up
2.) Front Squat: 2 x 4 @ 65% / 2 x 6 @ 70%
Gymnastic: 8 Min Alt. EMOM
1.) Banded Straight Arm Pulldown w/ Pause: 4 x 12
2.) Tempo Strict Pull-Up (wtd if possible): 4 x 3 @ 3222 (3 sec at hang, 2 sec. up, 2 sec. hold, 2 sec. down)
MetCon:
4 Rounds
– 300m Row
– 8 Burpee to 6″ Target
– KB/DB OH Carry x 40 Yards @53/35
Bonus Accessory:
1a.) Rear Dealt Raise: 3 x 15
1b.) Lateral Lunge KB: 3 x 8E
Recovery:
– Lax Ball Glute/ Trap
– Banded Ham/ Hip
Bonus: Modified Pigeon