A1) 6-8 Seated Filly Press , rest :30 between arms @21X2, tough
A2) 6-8 parallette Single arm Db/KB Row with 2 sec pause at top, rest :30
A3) 12 Alternating DB Upright Row with pause at top, mod-
rest 90sec – 2:00 x 4 sets

B) 4 sets – Quality movement, breathing, explosive hips
4 PS (185/125) (155/115) (135/95)
6/6 KB/DB HPC + S2OH (53/35)
12 Goblet Squats
rest 1:00-2:00

C)) Accessory and Core
12-15 Hip Extension + 10 sec hold
rest :15
1:00 plank march
rest as needed x 4-5 sets