Pre-game:

Crossover symmetry

Warm-up:

1 round:

90/90 breathing x10 breaths

World’s Greatest stretch x5 each side

40 leg swings (20 each leg, forward and back)

10 BS with empty BB

Strength:

1A) BS: 3x10@80-90% of 10RM, or 60%+ (if you have a 10RM, go based off of that)

1B) 3x10 Kipping HSPU (Treat this like practice. Get better at kipping. Reps may be UB)

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2A) 3x10 Front-rack lunge (5 each leg) Step back, not forward

2B) 3x10 Strict Ring-dips (use a band or partner assist if not you cannot perform UB)

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3) For quality:

7” AMRAP:

2 TGU

2 Burpees

2 TGU

4 Burpees

2 TGU

6 Burpees….

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Accessory work:

4) 1-arm DB Bench press 3x10 (you can also do just bench, here)

5A) 3x12 Skull-crusher

5B) Weighted sit-up 5x10 (low back keeps contact on floor)