WARM-UP:
20 JUMPING JACKS + 20 AIR SQUATS
10/10 SINGLE LEG GOOD MORNINGS
5 WALL-BALL SQUATS + 5 WALL-BALLS
5/5 BIRD-DOGS
INTO
1:00 T-SPINE WALL STRETCH
1:00 90-90S
CONDITIONING:
AMRAP 13
12/9 CAL
15 DEADLIFTS @ (155/105)(135/95)
15 DB PUSH PRESS
ACCESSORY:
4X
1A) 10 SINGLE ARM DB ROW @ *
*HOLD A KB IN THE OPPOSITE ARM
IN THE TOP OF A ROW
2A) 10 SINGLE ARM HALF KNEELING DB PRESS