ACTIVATION
50 Hip Press
25 Swiss Ball Leg Curl
2 Rounds
20 Good Mornings
20 Lunges
10 Cal Bike
STRENGTH
Back Squat 3RM (9 RPE, first rep only is paused 3 sec)
Bench Press 88% for 5 x 3
A1) Dumbbell or Kettlebell Push Press 4 x 8
A2: Dumbbell Triceps Extension 4 x 10
A3: Kettlebell Batwing Rows (2 sec pause on chest) 4 x 10
CONDITIONING
Every 3 Min for 6 Rounds
250 Row
3 Double KB Clean + 40 yard Front Rack Walk
For Time
100 Cal Bike