Warm-up:

10 minute AMRAP with HR between 140-150BPM

5 Strict Chin-ups (supinated grip)

5 Push-ups

5 Air squats

:30 Hollow hold

:30 Arch hold

Strength:

1) Back Squat:

1X10

rest 3 minutes, then…

1X20

Find a true or close 20RM, based off of how you did the last two weeks. Keep tempo 20X1.

2A) 4X8 Tempo Ring dips 3333

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

Postural Restoration:

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)