Movement activation

Find your pecs

Med ball Wall

Sandbag press, floor press


Functional Body Building

Press – pec stick, sandbag, floor press

Pull ups/ ring rows


Conditioning

15 min 10-1

Thrusters 40/30

Toes to Bar

Lateral Barbell Burpees




Movement activation and Barbell tech DL, Sumo DL Stiff Leg DL Function Body Building Then 15-20 Mins Level 1 A - 8-12 DL B - 8-12 Sumo DL C - 8-12 SL DL

Level 2 D - 1-5 DL E - 1-5 Sumo DL F - 6-8 SL DL Conditioning 10 - 1 20 min Cap DL Max 1-1.5 x BW /KB DL X3 DL 20m run