WARMUP

SMR + T-spine mobilization

3 Min Run

Knee Hug + Lunge + Rotation

Inchworms

Hollow – Superman

Hollow Bar Taps

 

 

STRENGTH 1

4×8

Barbell Reverse Lunges

Chin-ups / Supine Underhand Body Rows

 

STRENGTH 2

4×5/side

Plate Loaded Slideboard Lateral Lunges

Wide Stance Anti-Rotation Chop with Rope

 

WORKOUT

8-9-10-9-8 FT

Medball OH Slams

Burpee Rope Slams

Evil Worms

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