GROUP WARM-UP
2 Rounds of:
3 sets External Obliques opener :30 on :10 https://www.youtube.com/watch?v=uihlk3ki78M
5 External Obliques opener variation: leg raises https://www.youtube.com/watch?v=7FqzZFzH-UU
5 Goblet squat @ tempo 3 sec down
+ Trainer-led barbell drills

BARBELL
5 x 2 Strict press + 1 push jerk + 1 split jerk

2 set of:
Kettlebell complex single arm
left side: 5 Front squat + 5 steps walking lunge front rack + 5 should to

overhead
right side: 5 Front squat + 5 steps walking lunge front rack + 5 should to overhead

STRENGTH/POWER
4 set of:
5 D-ball Ground to over shoulder
10 Inverted bar rows / ring rows

MOBILITY
1 sets of:
2:00 each side pigeon stretch
2:00 each side couch stretch
1:00 Twisted cross stretch