ACTIVATION
3 Rounds:
3 Spidermans each side
6 Wall Squats
9 Empty Barbell Thrusters
12 Hollow Rocks
2 Rounds
60 Sec Bike + 10 Walking lunges + 5 scap retractions and strict pull ups
STRENGTH ACCESSORY
A) Sandbag/Goblet Lunges 100lbs
3×10
B) TRX or Ring Plank
:30 on :30 off x 4
STRENGTH
4x4 Back Squat @90%
CONDITIONING
AMRAP 12 Minutes
Climb the Ladder
3 Calories on Bike
3 KB Swings 70/53lbs
6 Calories on Bike
6 KB Swings
9/9, 12/12, etc…
