A) Five sets of:

– strict overhead press x 2.2.2.2.2

(rest 10 seconds between doubles)

– R30S

– 10-15 hollow rocks

– R90S

 

B) 3 rounds for efficiency:

– sled pull x 1 lap (AFAP)

– 8 TGUP sit-up per side (heavy but steady)

– 10 KB overhead walking lunges (AHAP)

– 10-15 seated banded hamstring curls w/ pause (green band)