ACTIVATION
2 Rounds
:30 Spiderman and Reach
:30 Baby Maker with Warrior Pose
:30 Hollow Rock
:30 Hip Press
3 Steady Rounds
:30 Banded Lateral Hip Slides “X-Walks”
10 Push Ups
200m Run
STRENGTH ACCESSORY
4x10 Cossack Squats KB Front Rack (5 Each leg)
Rest 60-90 Sec
4x10 Ring or TRX Push Ups - Take 4 seconds from the top to the bottom then be aggressive pressing
Rest 60-90 Sec
STRENGTH
5x5 Squat at 80%
5x5 Bench Press - Press Grip heavier than last week
CONDITIONING
21-18-15-12-9-6-3
Hang Clean and GHD SU #135#95
Rest 3 Min
21-18-15-12-9-6-3
Jerk and GHD Back Extensions #135#95
