ACTIVATION
:30 Sec Sampson Stretch as you Walk
:30 Sec Baby Maker With Warrior Pose
:30 Sec Cossack Squats
:30 Sec Spiderman and Reach
3 Rounds (Chill)
10 Muscle Clean
25 bar hops
20 cal row
STRENGTH ACCESSORY
3x10 box squat at 40%
3x6-8 GHR (Weighted if possable)
STRENGTH
3x3 Squat @90%
CONDITIONING
10 Min Cap
5 Rounds
20 Ski
20 Sumo Deadlift High Pull #75#55
Rest as needed then
4 rounds
25 sec Max Effort Air Bike
2-3 min rest