STRENGTH

3 x 5 Thruster

*Keep loading moderate and reps TNG for all three sets. Bar should start on ground.

CORE

3 rounds for quality and minimum rest

• 15 V ups
• 15 Weighted sit up (35/20)
• 45 sec. Side plank R + 45 sec. Side plank L

FOR RECOVERY

3:00 Foam Rolling Upper Back
3:00 Posterior Chain stretch