3-5 minutes of workout prep

kb bottoms up presses x 10/side

Skater squats w/ light KB x 10/side

scap pull ups x 10

wall walk to 10 sec. hold x 2 **maintain good midline




A.1  Back Squat; 50%x5 reps, 60%x5 reps, 70%x5 reps, 80%x3x2 sets

A.2  BB bent over row @ 40-50% of back squat x4-6 reps x 5 sets


For time:

60 thrusters, 45/35#

50 pull ups

40 thrusters, 45/35


finisher work:

Heel touches x 20

v-ups x 10

arch rocks x 10

x2-3 rounds