4.25

*foam roll upper lat
*foam roll t-spine
*side lying db ext. rot.
*TGU x 3/side
*goblet lateral squats x 5/side
*good mornings x 10
+
Movement Prep

then

A1 Romanian Dead lift x 8×3 sets, rest 60 seconds
A2 Bench Press 3 reps @ 85%, 2 reps @ 85-90% 1 rep @ 90+
+
Top of every 60 sec. x 8 minutes
2 heavy DL w/ perfect form **% and weight is based around your ability and feel
3 burpee box jumps, 24/20″
4 ball slams, 30/20#

rest 2 minutes

6 minutes on the clock
800m run
max cal on aB or rower in rest of time

Cool Down
child’s pose to up dog x 15
pigeon pose x 30 sec. per leg