5 Min Foam Roll / Mobility
4 Min Ergo
3 Rounds:
5 OHS + 30s tuck hold on paralettes / kb's + 15 Banded GM
2 min Lat Stretch ( 1 min each )

Then...

1:00 Plank
1:00 Banded Pull Aparts
1:00 Banded GM

For time:

75 Overhead Squat

Every 3:00 Run 400m.

Start @ run

( 15 - 20 )

Push press 3 RM, then 3x3 @ 90%

4 x 3+3+3

Strength
2 rounds of
5/5 Halo
10 Good Morning
5/5 Single Leg Deadlift
10/10 Single Arm Swing
10/10 m heavy Front Rack Carry

Wod
Russian Swing – 20 reps
Push Ups – 10, 9, 8, 7…1
Repeat – 10 times
Tc: 12’
@24/16

Bench Press 1 RM

• AMRAP 65%

5 rounds Front rack lunges 4 + 4 .
Go heavy.

Accessory 3 Sets

8 DB Bench Press
15 GHDSU

increase weight last week.

5 Min Foam Roll / Mobility
4 Min Ergo
3 Rounds:
20s GHD Hip Extension + 10 Air Squat + 5 Strict Pull Ups
2 Minute Pigeon Pose on Box ( each )

5 GM
5 BS
5 Elbows Rotation
5 Press
5 DL
5 FS

Then...

30 Double DB plan rows
30 Single Leg Glute Bridges

A: Snatch 8x3@light weight
B: Deadlift 5rm
C: DB FC Lunge walk 3x16steps