01.17.2019
Warm up:
| 3 Rounds: |
| 12 Banded monster squat |
| 12 Bird Dogs (alternating, knee elevated if |
| possible) |
| 12 T-spine bridge (alternating) |
Strength:
| Front Squat; warm up, then |
| 8 – 8 – 8 – 8 – 8(building, adding 5% each set) |
| rest as needed |
Conditioning:
| 3 Rounds 1:00 ea: |
| Box jump over (24/20) |
| Kbell sumo deadlift high pull (AHAP) |
| Hand release push up |
Recovery:
| Bretzel 90sec L/R |
| Wall squat 3:00 |