Warmup: 2 sets- 12 cal airbike, 60 sec alternating ipsilateral Deadbug, 6 knee cradle lunge with vertical flexion and extension, 5 scapula depressions, then- movement prep with Coach

WL: 12 min to est heavy single Overhead Squat

Conditioning: 9-15-21 reps for time of
Chest to Bar Pull-ups
Overhead Squats (95/65)
*20 min cap.

-2 min barbell trap smash
-2 min foam roll lats/t-spine