| Warm up |
| 1) 2x: Bear crawl >< + Crab walk >< 2) 2x: Weighted arm circles x 10/10 + Band pulls x 12\5 + Push ups x 10 3) 3x: Prone chest stretch x 4 + Light DB Press x 12 + Chin over bar hold x 20s chin up position. |
| Strength |
| 1) 10 minutes: – 2 cone SA KB OH Carry w/5 press at each cone. Right hand > then Left hand Back (10 total press on each arm) – KB Seesaw row x 12 total – Pull ups w/3s down phase x 6 2) 4 sets From Rack: – Push jerk x 5 – Push press x 8 – Strict press x 10 Goal is to make a quick transition/weight reduction from one movement to the next. Your rest is once your finished with your strict press. |
| Work |
| 12-15 minutes: – Guadalupe run – Plate Ground to OH x 10 – Side to side hanging knee tucks x 12 – Wall walks x 4 |
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