WARM UP
3x , Not for Time:
200m
6 Plank Scap Retractions
5 Walkouts
4 Spiderman + Reach (each side)
3 Russian Baby Makers
1 Round of Barbell Warmup: (empty barbell)
5 Good Mornings+5 Elbow Rotation+5 Shoulder Press+5 Front Squats+5 Stiff Legged Deadlifts
STRENGTH & SKILLS
In a 10 minute clock:
Practice chest to bar & HSPU
then..
6x4 Overhead squat
CONDITIONING
“HOT STUFF”
5 RFT:
10 Chest To Bar
10 overhead squat
2-4-6-8-10
HSPU
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