Warm Up
Take 10 Minutes to foam roll posterior chain and work on scapular mobility with your coach.
2 Rounds
- 5 Inchworms
- 10 Good Mornings
- 15 KBS
Strength/Skill
5 Sets of:
- A1: Deadlift x 4-6 reps @ 21X1 – Rest 90 seconds
- A2: Dips x 6-8 reps (Rings or Stationary) – Rest 90 seconds
- A3: Alternating Reverse Lunges with KB’s x 10-12 reps per @ 2010 – Rest 90 seconds
- A4: SA Press x 8-10 per @ 2010 – Rest 90 seconds
Try to increase the weight used for a movement if you are able to achieve the high end of the rep range.
