A) 2 Sets
Squat Hold x20 sec
Hollow Body Rock x20 sec
Sumo Squat Hold x20 sec
Samson Stretch x10 sec ea. side
then do:
2 Sets
Banded Good Morning x20
Reverse In Place Lunge x6 ea. side
Lateral Lunge x6 ea. side
Jump Squat x5 (max height)
Hanging Lat Pulls x10
B) 2 Sets
Back Squat x5 @90% of 3RM
2 Sets
Back Squat x3 @95% of 3RM
2 Sets
Back Squat x2 @100% of 3RM
C) 3 Rounds For Time Of:
30 Alt. DB Snatch (50/35)
25 Pull-ups
20 Front Squats (135/95)
HIIT
”Seventh Hell”
EMOM- 18 Minutes
Min 1 – DB Thrusters x 7
Min 2 – Burpees x 7
Min 3 – Pull-up / Ring Row x 7
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