Warm up(0:00-10:00)
10 inchworm
10 plyo

10 active spiderman
10 plyo

10 cal bike/row
10 plyo

Barbell warm up

Mobility(10:00-15:00)
:30 sec chest stretch per
1:00 min child's pose

Pointers(15:00-20:00)
Rkbs-hip hinge, chest high.
Sit ups-full rom, use arms for momentum.
Shuttle-touch at each point.
Strict press-no hips

Strength(15)
Strict press-week 1

Metcon(20)
“Drago”

30-25-20-15-10:

Russian Kettlebell Swings (70/53)

AbMat Sit-ups

10 Meter Shuttle Sprints

Opt(15)
5x5 back plus hip ext
800m run, walk back then 800m run, walk back
3x2 deadlift-heavy
gym 🐐 -pull ups and hspu

FT Float
2rds
10 hspu
10 pull ups, c2b x7, bmu x5, rmu x3
10 ghdsu

Finisher
30 scap push ups
60 double crunch
1:00 min sh distraction
1:00 min hamstring stretch