Mobilize, then:
2 sets of:
:30 sec side plank (each)
10 banded good mornings
10 med ball hamstring curls
10 band pull-a-parts (front 1st set,then
overhead 2nd set)
A.) every :90 sec for 18 min (3 sets each)
1) 8 snatch grip RDL’s
2) 6-8 seated db z-press
3) 6-8 supinated strict pull ups
4) :45 sec tuck ups
B) 5 amrap
Box facing Burpee Box Jumps 24/20
C) enjoy your weekend!