Warmup: Foot MFR, Toe Pulls, Lat Stretch in Cage, Segmental Rolling, Pressups, Frog Squats, Indian Clubs
TBDL (barefoot, belt)
405 4×4
–no chalk to hold on, didn’t want to go get my straps
KB Swings / Lat Stretch in Cage / Neutral Grip Pull-Ups
24kg x30, 32kg 2×30
Lateral Line 3×10/10
BW 2×10, 1×5
TGU + 20′ OH Walk
24kg 2×1/1
–Left side is scary behind right
Conditioning (Jacob’s Ladder + Standing 1-arm Movement #1)
3x 15s sprint + 5/5 moderate + 5/5 slow