Hit those mobility concepts in #1 if you need to!
ACTIVATION
2 Rounds
:20 Sec Plank + 5 Russian Baby Makers
: 20 Sec Sit Ups + 10 Spiderman + Reach (5/side)
:20 Sec Floor Wipers + 15 Glute Bridges
3 Steady Rounds
20/12 Calories on AAB
20 Alt Jumping Lunges
10 Strict Ring Dips
PRE-FATIGUE
A1) 4x6 (3 per leg) Front Rack Lunges #185#135 - Lunge forward return to your feet under you then lunge backward return to you feet under you. That is one rep.
A2) 4x30sec Plank - add weight if you would like =-)
STRENGTH
Back Squat 4x4@80%
CONDITIONING
Ski Erg 8:00 Max distance - 4 min rest - 8 Min Max distance
CONDITIONING
7 Rounds
7 Power Cleans #185#125
3 Muscle Ups
11 Cal Bike