Strength Block 15 minutes
Split Squats x 5 R/L
Heavy Single Arm Bent Over Row 5 R/L
Thoracic Bridge x 4 R/L
Conditioning
Deadlift- Air Squat EMOM
EMOM 10 minutes
Even Minutes 4 DL @ 80% 1 RM (begin at 0:00)
Odd Minutes 30 seconds of Air Squats (begin at 1:00)
**Record Air Squat Total
Post your scores to the Whiteboard.
Accessory Work 3-4
Ring Rows x 10
Spiderman Crawls x 5 R/L
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