WARMUP
2 sets –
:30 bike
:10 plank
:30 frog stretch
5 goblet squats
5 external oblique openers with leg raise
SQUAT WORK
5×5 sandbag squat (moderate-heavy)
MOVEMENT WORK
3 rounds not for time of:
:30 ski-erg
10 lunges
5 empty barbell hang clean
5 empty barbell push jerk
MIDLINE
3 sets –
:20 plank
:20 plank L
:20 plank R
rest
MOBILITY
1:00 pigeon stretch each side
1:00 couch stretch each side
1:00 twisted cross each side