Warmup: 2 min airbike or 500m row, then- movement prep with Coach

  1. 15 min to est 2RM Thruster
  2. 3 sets- Max Rep Strict Weighted Chin-ups (25/10), 30 second Contralateral Split Squat Hold with KB each side- heaviest possible, rest 3 min


-2 min modified pigeon pose

-2 min lacrosse ball glutes