Warm Up: Warm up - wall squat hold, straddle hamstring stretch, shoulder rolls, lat/pec stretch, hamstring smash, barbell quad smash, 2 rounds of: 15 cal row + 10 jump squats + 10 lunges + puppy dog stretch
Weightlifting:
1 RM reverse band clean
1 RM reverse band deficit (4") deadlift
6x6 GHRs
100-150 green band leg curls
3x10 bent pendulum reverse hypers
Conditioning 1:
AMRAP 20 minutes
200m Run
10 Strict Deficit HSPU 6/4”
200m Run
10 Muscle Ups
Conditioning 2:
10 Rounds
10 Cal Bike
25 Double Unders