Warm-Up:

Foam Roll T-spine / Lats
Barbell Assisted Thoracic Opener
Foam Roll Legs, Quads
Couch Stretch

2 Rounds:
5/side Spidermans
10 Russian Baby Makers
10 Hollow Rocks
10 Superman rocks
10 Wall Squats

Strength:

Front Squat:

4 reps at 50% 1 rep max back squat
4 reps at 52% 1 rep max back squat
4 reps at 54% 1 rep max back squat
4 reps at 56% 1 rep max back squat
4 reps at 58% 1 rep max back squat

Conditioning:

Jackie

1000 meter row
45 pound Thruster, 50 reps
30 pull-ups

Rx
55,55
Chin Over Bar Pull-ups

Level 2
35,35
Band Assisted Pull-ups

Level 3
15,15
Ring Rows

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