Glenn

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B Warmup:

3 rounds:

10 goblet squats

10 swings

10 push ups

10 knee raises on PU Rig.

Workout warmup:

10 min EMOM

12 ball slams

150 m run

Workout:

500/400 m row buy in, then:

21-15-9

Back squat 135/95, RX+ 155/105. No Racks

Box jumps 24/20

HSPU

O lift:

Bench Press:

10x3, start at 75% add weight as you can.

Skill:

5 rounds of:

3 wall walks

15 GHD situps