Warm-up
Mobilize for 5 minutes
20 Sec Hollow Rock Hold
10 Reverse Lunges per side (optional: DBs or plate)
3–5 Strict Pull-ups with :02 hold at top

Strength
Push Press
E2MOM x 12
5 @ 65%

Conditioning
"Christine"
3RFT:
500m Row
21 Bodyweight Deadlifts
21 Box Jumps (20")

Extra Work
Midline
EMOM x 20
Odd: 10 Glute-ham raises
Even: 20 sec L-sit

*Programming modified from Ben Bergeron's CompTrain