Warmup
• Tabata Air Bike
• 20 Arm Circles (10 CW, 10 CCW)
• 20 Wrist Circles (10 CW, 10 CCW)
• 20 Cossack Side Lunges
• 20 Scorpions
2 rounds:
• 10 Band Pull-a-parts
• 10 Band Passthroughs
• 10 Band Overhead Squats
NOTE: Tabata = 8 rounds of 20 sec of work, 10 sec of rest.
Strength
12 min EMOM:
• 1 Snatch
Increase weight until you find the heaviest 1 rep.
Core
• Tabata Hollow Rocks
Conditioning
20 min AMRAP:
• 5 Bar Muscle Ups
• 10 Power Snatches 115/85#
• 15 Double Unders
• 20 AbMat Sit-ups