ACTIVATION
500 M Row
Then
5-4-3-2-1:
Walkouts
Clean Grip Over Head Walking Lunges (empty barbell)
Spiderman + Reach (each side)
Clean Grip Pausing Overhead Squats (empty barbell)
STRENGTH PREP
A1) Box Squat 3×10 @40%
A2) Glute-Ham Raises 3×6
Rest as Needed
STRENGTH
Squat - 3×3 @92.5+%
ANEROBIC BATTERY
:35 sec Air Bike Sprint and 3 Min Rest x6
CONDITIONING
400 M Run
50’ Handstand Walk
12 Ring Dips
Push this pace hard.