A1) Barbell Split Squats 5x10 (5R/5L)
*Start at 135/95 or 115/75 and work up
*Add 5-10lbs across all sets from last time if possible
A2) GHD Hip Extensions 5x10
B) 5x (3:00 on/1:00 off)
200m Run
15 Wallballs
Max Pullups
T1- Scale as needed
T2- 20/14
T3- 20/14 and Chest to Bar Pullups
T4- 20/14 and Bar Muscle Ups
Mobility:
2 Rounds For Quality:
Side Lying T-Spine Rotation x 20 each side
1:00 Pigeon Stretch
1:00 Foam Roll Lats (each side)
20 Cat/Cows