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Warm-up
3 Rounds:
10 Goblet swings
5 Goblet squats,
10 Halos
3 Rounds:
Core bracing 5s/5s x5,
Thoracic bridge x3/side
Turkis getup + 3 windmill
Strength
A.Bench press heavy 3
B1. Front squat 3×8
B2. Stiff leg sumo deadlift 3×20, rest 3 min
C.Glute ham raises with partner x50 reps
D.Reverse hyper x50 reps

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