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)Back Squat (all percentages based off 3RM)
80% x10
90% x6
100% x3
C) “Holleyman”
30 rounds for time of:
5 Wall Balls (20/14)
3 Handstand Push-ups
1 Power clean (225/145)
*Time cap is 30 Minutes
