ACTIVATION
2 Rounds, Not for Time:
1:00 Light Row
6 Slow Scap Retractions
5 Walkouts with 2 Push Ups per walkout
4 Spiderman + Reach (each side)
3 Russian Baby Makers
4 Steady Rounds
:30 Banded Glute Activation
:30 Sec Hollow Rocks
STRENGTH
A1) Front Loaded KB Cossack Squats (Lateral Lunges)
4x10 (Alternating Legs)
:30 Sec Rest
A2) 4x10 Yielding Isometric Ring Push Ups (Feet on a box) - Tempo is 6 seconds to the bottom hold for 1 sec and return to the top.
Rest 90 sec
STRENGTH
Squat
1x8@65% of training max
1x8%75% of training max
1x8@80% of training max
Bench Press
Work to 5 RM
CONDITIONING
7 Rounds
18 Cal Row
14 Over Erg Burpee
10 HSPU
Rest 1 Min Between Rounds. Score is TWT (total working time)