Warm up:
2 rounds:
- Band Shoulder Complex
- 1 Arm Overhead Carry
- 5 Spiderman Complex
- 8 Split Squat Rock Backs/side
Strength:
A1) Deadlift 1×3-6, 1×6-8, 1×8-12
A2) Standing Bilateral Arnold Press 3×6-10
Conditioning:
3 sets – 2 min ON/OFF:
- A) 10 Bulgarian Split Squats/leg
- B) 15 Push ups
- C) 15 DB Bent Over Rows
Change the order of the movements each set
- abc
- cab
- bca
The last movement if for max reps in remaining time
