Warm Up:
400m run
Push Ups x 10-20-10
Deadhang pull ups x 3-6-9-6-3 if this is easy do it with some weight
Deep squat stretch against a poll x 1 minute
Hip Flexor stretch x 10 reps each leg hold 2 seconds each rep
Mobility:
Lacrosse ball in thoracic spine 3 spots x 10 reps each spot
Strength:
Back Squat
2 x 10; 1 x 10+
BP
2 x 10; 1 x 10+
Met Con:
HSPU x 5 (upscale one step, if you normally go to 2 mats go to one)
250m row
6 rounds for time
