1. Movement Prep/Activation
3 sets:
20 Banded Side Steps
5 Banded Tempo Squats (3-sec descent)
10 PVC Pass Throughs
-into-
3 sets:
5/4 Calorie Row
5 Empty Bar Front Squats
5 Empty Bar Shoulder Press
3 Empty Bar Push Jerks
2. Strength Prep
1 Front Squat + 1 Push Press + 1 Push Jerk
- Work up to a heavy complex in 10-12 minutes
3. Workout Prep
1 set:
5/4 Calorie Row
1x50ft Shuttle Run
*At workout pace