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Warm-up
Core bracings 5s/5s x5,
EMOM x5 20KB Swings,
Core bracing 5s/5s x5,
3 Rounds:
Standing knee grab + Reverse lunge + Twist x3/side,
Thoracic bridge x4/side
Strength
A.Deadlift to heavy 3
B.Strict press 3×8 across, from floor
C1.10-1 Alternating Plyo push-ups
C2.10-1 Kroc rows
E.50 Strict Hanging leg raises

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