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 Windmills (each side)
- 10 Kip Swings
- 20 Banded Good Mornings
Strength
Strict Press:
- Every 2:00 x 4 sets
- 1x Max Reps @ 90%
- 3 sets @ 75%, match reps from first set
Conditioning
3 Rounds for time:
- 3 Rope Climbs
- 20 Weighted Step-ups (30/20)
- 400m Run
Focus Movement = Rope Climb