6-8 Minute Mobility (Foam Roll/LXB Smash)

Dynamic Warm-up/Stretch

3-4 Sets
8-10 DB Floor Bridge Press
15-20 Banded/Cable Straight Arm Pulldown
12-15 Ab Wheel Rollouts or 20sec GHD Hollow Hold

Conditioning – Accessory Interval Training

EMOM x 12 Minutes (3 Rounds) – Record round with lowest total reps:

Focus on quality movement/positioning

*start the bar at chest height – lower height to increase difficulty

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