WARMUP
## 3 Sets
### 30 Seconds
Push-up to Down Dog
Hollow Hold
Air Squats
## 2 Sets
### 30 Seconds
Scap Pull-ups
Dumbbell Single Arm Strict Press (30 Seconds Each Side)
Dumbbell Goblet Squats
*Performed with 1 Light Dumbbell*
## 1 Set
### Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
# MOBILITY
## Dumbbell Ankle Stretch: 30 Seconds Each Side
## Dumbbell Squat Hold: 1 Minute
# TEACHING
## STRICT PULL-UPS
### Movement Prep
10 Scap Pull-ups
10 Second Hollow Hold on Bar
1-3 Strict Pull-ups
### Movement Subs
* Reduce Reps
* Banded Strict Pull-ups
* Ring Rows
## DUMBBELL STRICT PRESS
### Movement Prep
*With Lighter Dumbbells:*
5 Strict Presses (Facing the Wall)
5 Strict Presses (Facing Away From the Wall
5 Strict Press (Away From Wall)
*With Workout Weight:*
5 Strict Presses
## BACK SQUATS
### Movement Prep
5 Empty Bar Back Squats with Bracing
*Build Up to All Workout Weight*
WOD
Teams of 3
AMRAP 20:
30 Strict Pull-ups
40 Strict Dumbbell Presses (35’s/25’s)
50 Back Squats
Round 1: 155/105
Round 2: 185/135
Round 3: 205/145
Round 4: 225/155
Round 5: 245/165 (Max Reps)
