STRENGTH
Back Squat
2 @ 80%, 2 @ 85%, 2 @ 92%, 2 @ 97%
Warm Up sets 10 empty bar, 6 @ 40%, 5 @ 50%, 4 @ 60%, 3 @ 70%
CONDITIONING
12 Min Time Cap
750M Row
50 Wallballs (20/14)
50 Russian Twists with Medball (20/14)
750M Row
CORE/MOBILITY
1 Min Saddle
1 Min Scorpion
GYMNASTICS FOCUS
I-Y-T Ring Row
15 Reps