11.12

3-5 minutes of activation work
Scaps, glutes, midline positioning

then

15 minute eMOM
minute 1 = 5 CG bench Press
minute 2 = hang over hand sled drag x 30ft. @ heavy weight
minute 3 = Seated high box jumps
+
2 DL @ 80-85% of max
10 Rope slams
10 sec. AB sprint @ max effort
rest 2 minutes
x3
+
5 minutes steady state work
20m seal walk
15 sec. L-sit or tuck hang

Cool Down
wall stretch x 60 sec. per leg
pigeon pose x 60 sec. per leg
cobra to childs pose x 2o