ACTIVATION
Alternating OTM x 12 (3 Rounds):
Odd - :50s Row or Bike
Even -
Round #1 - 20 Banded Good Mornings
Round #2 - 16 Hollow Rocks
Round #3 - 12 Suitcase Deadlifts (6/side)
Round #4 - 8 Pausing Hip Extensions (2s at top)
BACK SQUAT 3 RM
Take your time and work to a 3 rep max. 9-12 sets.
CONDITIONING
10 Min AMRAP
8 HSPU
12 DB Thrusters 50s/35s
100 M Run
MAKING MUSCLES
3 Rounds
30 Face Pulls (Light weight)
10-12 Mid Rows (Moderate - Heavy)
2-3 Rounds
8-10 Batwing Rows (Moderate Heavy)
8-10 JM Presses (Heavy) - Video