GROUP WARM-UP
2 Rounds of:
:30 Air bike
100 Meter run
5 External Obliques opener variation: leg raises
5 Goblet squat @ tempo 3 sec down
4 sets of:
7 Sandbag squats (heavy)
100 Meter sled push 140/100
Rest 3:00 between sets
PRESSING & PULLING STRENGTH
3 sets of:
8 (each arm) dumbbell row
10 Dumbbell bench press
MIDLINE
8 minute EMOM of -
Even :20 Hollow hold
Odd :20 Plank
MOBILITY
1:00 box stretch
1:00 frog stretch
