WARM UP
3 Rounds Of:
6 Plate Ground to OH
6 Plate OH Lunges
6 Plate Russian Twists
6 Hollow Rocks
6 Back Extensions
MOBILITY & SKILLS
Shoulders – Hips
STRENGTH
Military Press 8-8-6-6-4-4-2-2
CONDITIONING
21 – 15 – 9
Floor Press # BW
Front Rack Lunges #60%BW
