MOBILITY & WARM UP

1 set:
:30 Alternating Back Rack Lunges PVC
:30 Push-Ups (from knees as needed)
1:00 Air Squats
1:00 Single Unders
:30 PVC good mornings
:30 PVC pass throughs

SKILLS & SPECIFIC WARM UP

Front Squat – Push Press -Thrusters

On a 10:00 Clock:
3 sets Build Untill Workout Weight
4 shoulder presses
4 front squats
4 thrusters
– Rest 1′ 30″ between sets.

CONDITIONING

“STIMULUS”

7 rounds for max reps:
1:30 to accumulate:
4 shoulder presses #61/43
4 front squats
4 thrusters
AMRAP Double Unders
1:30 rest

try to go unbroken on the three weightlifting movements