Warmup: 20.20
Overhead Mobility Circuit: T-Spine, Banded Lat Work, Lax Ball Under Scaps
Strength (15 min): Press–40, 50, 60, 70% x 5, 80% x 8
Complete (15 min):
1) Single-Leg Work 3×10: (Select from Bulgarian Split Squat, Lunge, or Single Leg Press)
2) Bench Press 3×2 @135/95/65/453) Overhead Mobility
Conditioning (15 min): Great 8
Prowler (140/90), Sprint (to dumpster), 20 seconds hard on bike, 20 seconds hard on rower
Complete 8 from the above choices. Rest as needed.
