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
A1) Sandbag/Goblet Pause Squats 100lbs
3×10
Pause in the bottom of the Squat for a “2-count”
A2) Hip Extensions
3×10
STRENGTH
4x4 Back Squat @87%
CONDITIONING
5:00 Min Work
100 Double Unders
40 Wallballs 20/14lbs
20 CTB Pull Ups
Max Box Jump Burpees 20”24”
5 Min rest
x3