Mobility- take 5 mins to roll out with roller/hockey ball/ barbell any soft tissue on the body
Warm up-World war z
Strength: squat/deadlift catch up from the week
overhead squat 10×5
Accessory: Ring dips 5x Max reps(eccentric movement if don’t have strict)
Conditioning:
50-35-20
Kettlebell swings 24/16
Pull ups/ring rows
Double unders
