Activation Work
Single leg Sorensen hold 15 sec per leg x 2
Hip thrust with bench – barbell only 10-12 x 2
A1. Back Squat - 8 x 4 nothing above 75% Rest 1 min
A2. Overhead walking DB Lunge @ 50/25# - 30 ft x 4
B. Double under practice 5 min
+
3 Rounds for time
50 Wallballs @20/14#
30 Double Unders
10 Muscle ups - scale is hardest variation of pull up