So 28. Jun
a) movement prep
2 rounds
40"on/10"off
down ups
samson stretch
dynamic bridge
b) prehab
tabata
hollow hold
arch hold
c) strength
3 sets
10 db split squat/side
10 db split stance deadlifts/side
10 db hollow hold pull downs
d) condiitioning
emom 20min
1. 18 db hang clean & jerks
2. 12 v-ups
3. 18 db overhead lunges
4. 12 burpees