Warm-up:

3 rounds:

5 Pull-ups

5 Push-ups

5 Air squats

:30 Hollow hold

:30 Arch hold

Strength:

1) Back Squat:

1X10

rest 3 minutes, then…

1X20

Start with around 60% of 1RM BS. Use the set of 10 to gauge yourself and go form there. 20X1 tempo the whole way. DO NOT FAIL.

2A) 4X8 Tempo Ring dips 3333

2B) Single-Leg RDL 8RM, with perfect form, KEEPING HIPS SQUARE

3) Land mine row 8RM

A) 90/90 SASL (reach optional, 3 on each side) with balloon

B) Lateral plank with respirationX5 breaths each side

C) 20x alternating superman (R+L=2)