Warm Up E
- Mobility A: Lat smash with Traction x 20 ea
- Mobility C: Three Way Shoulder x 10 ea
- Stability: TRX Mountain Climber x 20
- Dynamic Core: Hollow Rocks x 20
- Corrective Stretch: 2 min Squat hold
- 2 Rounds
Strength
- Front Squat 8×1 @ 90%
- Power Clean 8×1 @ 80%
Conditioning
- EMOM x 20 min
- TRX Atomic crunch
- Renegade row
- One are KB Swing (switch after 20 sec)
- Bent Knee Hollow Rock Holds