5 minutes of movement prep
TGU x 5/side – light weight
Lateral goblet squats x 10/side
scap pull ups x 10
wall angels x 10

then

A FS – build to a 2 RM in 5+ attempts
set 1 – 50%x3
set 2 – 60% x3
set 3 – 70-75% x2
set 4 – 80-90%x2
set 5 – 2 RM
B Weighted pull up; 3 RM
+
13 minute amrap
10 pull ups
12 ball slams, 30/20#
14 no push up burpee box jump, 24/20″

Finisher (if there’s time)
hollow hold x 20 sec. x 3
arch hold x 20 sec. x 3

Cool Down
wall stretch x 60 sec. per leg
pigeon pose x 60 sec. per leg




Leave a Reply

Your email address will not be published. Required fields are marked *