WOD
Strength
Alternating for 4 Sets:
Front Rack Lunges x 8 e/l heavy but vertical torso
*Hollow/Arch on PU bar x 8ea – hold each pos for 3 sec
*Very important to focus on long tight lines, active glutes.
Conditioning
Death by Burpee Over Box (24/20 stepping allowed)
Mobility
Test PVC Prone Raise & Overhead Squat
Banded Medball Overhead Mob – 2 Min
Banded Squat Mob – 3 Min
Retest PVC Prone Raise & Overhead Squat