MVMT PREP
3 min Free Foam Roll
Ankle / Hip traction
Hip waves
BW Low SQ Ankle MOB
Shin Boxes + OCT progressions
Dowel series opener
Dowel OV press
12 mins

We are NOT Alternating Legs 15 L/R

STRENGTH 3
3 45lbs plate contralateral DB Lateral Step Up 4 X 12/ (F 12lbs | M 15lbs)
Wide Grip Chin Up 4 X 15 (pregression shoulder width grip // pregression add band)
Paloff Press 4X 8/
3:20min X 4
18mins

TRX & MBALL
10 Medball Sprawl (slam from OH)
10 OV press
10 chest slam

20 TRX Mountains
20 TRX Knee ins
20 See Saw

P1 Completes 7 mins AMRAP on MBall Circuit
P2 Completes 7 mins AMRAP on TRX Circuit
2 min REST... and switch Circuit
MAX TOTAL COMBINED REPS

4 mins (explain & set up)
7 mins
2 mins REST
7 mins

20 mins