Mobilize, then:
CS activation protocol
2 sets of:
10 hip extensions on ghd
:30 sec side plank
10 dumbbell thrusters (light)
A.) 5×3 push press
*start at 60% and build
B.) for time:
4 thrusters 135/95
1 rope climb
8 thrusters 135/95
2 rope climbs
12 thrusters 135/95
3 rope climbs
C.) 4 sets each of:
15 band pull-a parts (2 sets overhead/2 sets regular)
50 bicycles
10 posted bicep curls w/dumbbells (one foot up against wall)