1. Movement Prep/Activation
Hip Halo Warm-up
-into-
6 min AMRAP
30-second Bike (easy pace)
5 Deadlifts (empty bar - build across sets)
10 Single Arm Dumbbell Shoulder Press (each)
 

2. Strength Prep
Partner up and rotate between these two movements:

• Build to a heavy single deadlift
• Find a max set of strict HSPU

3. Workout Prep
1 set:
4 Kettlebell Swings
4 Toes to Bar
4 Abmat Sit Ups

8 Rounds

Every 2:00:

10/8 Cal Bike

10 Pull-Ups

4 CAP Ea. Set

RX

4 Sets
2 Rounds
12 Kettlebell Swings (35/25)
8 Toes to Bar
-Rest 1:00 between sets-

RX+
53/35 KBS
12 T2B

4 CAP Ea. Set

4 sets
2 Rounds
12 Kettlebell Swings (70/53)
12 Toes to Bar
12 V-Ups

• 1 min lying 90/90 hip stretch (each side)
• 1 min overhead elbow grab tricep stretch (each side)
• 1 min tricep lacrosse ball smash (each side)