WARM UP
25x each with a PVC/broomstick:
Shoulder dislocates
Shoulder press
Overhead squat
Romanian deadlift
Bent row
Good mornings
MOBILITY & SKILLS
Dynamic Stretch
STRENGHT
Every 60 seconds
Perform one set , add #5 kg per round until failure of:
2 Back Squats (starting weight is # BW)
Rest 5′ Then:
CONDITIONING
AMRAP 20 minutes
5 Handstand Push Ups
10 Toe To bar
20 Air Squats
40 Walking Lunges
