Mobility
- 2:00 Pec Release
- 1:00 Pec Stretch w/ Band (each side)
- 10 Hip Bridges
- 10 Supine Bridge & Twists
- 8 Crab Bridge & Twists
- 3 Thoracic Bridge & Twists
Warm-up
5 minutes for quality:
- 100m Run
- 10 Single Arm Kettlebell Presses (each side)
- 15 Sit-ups
- 10 PVC Overhead Squats
Strength
Strict Press:
- Every 2:00 x 4 sets
- 1x Max Reps @ 95%
- 3 sets @ 80%, match reps from first set
Conditioning
16 minute AMRAP:
- 15 Ring Rows
- 15 Wall Balls
- 15 Sprawls
- 200m Run
Focus Movement = Sprawl