Warm up:
2 rounds:
10 Single Leg RDL/leg
15 Rocking Hip Flexor Mob/side
1 Arm Overhead Carry
15 Face Pulls + 15 Band Pull Aparts + 15 Pass Throughs
Strength:
a) Deadlift 3×6
b1) Seated Strict Press 3×6-10
b2) Strict Pull ups 3×6-10
Conditioning:
12 min EMOM:
- 10-20 Reverse Lunges
- 10-20 DB Bench Press
- 10-20 Russian Kettlebell Swings
- 10-20 Ring Rows