Dynamic Warm Up
Hip Mobility
Compound Stretch
S.W.O.D
Back Squat 5-5-5-3-3-3-1-1-1 225/195
Strict Pull ups max rep x5 (Bands OK no kipping) NO NO NO jumping from box at each rep.!
C.W.O.D
3 RDS:
Ball Wall
Ball Overhead in 1 hand- Arm locked out, switch halfway (Walk Back) Inside the gym!
F.W.O.D
Tabata this: Front plank holds
Tabata that: Side plank holds
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