Active warm-up
+
Activation work:
3 rounds
Goblet squat holds 15-25 sec
X Band walks – 10/side
Bottoms up KB Press – light weight focus on keeping elbow in on press 8 reps per arm
+
A. Back squat – EMOM 10 - 2x80% *warm up to 80% prior
B1. Weighted tempo pullup @22X1 – 2-3x3
B2. DB Incline bench press – 6x3
+
For time
10-8-6-4-2
Sumo Deadlift High Pull @ 135/95#
Burpee over barbell
Cal Row