Warm Up:
2 Bear Complexes (empty)
10 Banded Face pulls
6 Lunges
3 Strict Burpees
7mins
Strength:
5-5-5+ Push Press
15mins
5-5-5+ DL
15mins
“Quick Pull”
18-12-6
Pull Ups
9-6-3
Dball to shoulder
-FT-
Extras:
3×15 GHD Sit Ups
3×15 reverse hyper
Crossover Symmetry