2 Rounds
0:20 Hanging Tuck Hold
10 Leg Raises (On paralletes)
10 Goblet Squats (w/2 sec pause in bottom & Hip circle around shins)
10 KB “Hip Shifts” (Go to YouTube and search “KB Hip Shift Squat university”)
2 Rounds
8 Curtsey Squats
3 x 0:10 Adductor MB Squeeze w/glute bridge
Deadlift
1x2/70,80,85,95% Training max
Emom 12
3 Deadlift @70%
5 Rounds (Every 3 Min)
10 Thrusters 135/95#
10 Toes to Bar
5 Bar Muscle Ups
Lat Pull Down x 6 (heavy)
Bent Over Row on Belt Squat x 12 (Moderate)
Chest Supported T-Raises x 24 (light)
Rest 3 min