Warm-up
• 20 cal Air Bike
2 rounds:
• 10 m Duck Walk
• 10 m Bear Crawl
3 rounds:
• 60 sec Thoracic Spine BB Stretch
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Butterfly Stretch
• 30 sec Straddle Stretch
Strength (Texas Method 2.3)
Back Squat
• Test for new 5RM
Bench Press
• Test for new 5RM
Power Snatch
• 6 sets of 2 reps
Conditioning
10 rounds for time:
• 3 Bar Muscle Ups
• 5 Overhead Squats 95/65#