Warm-up
• 20 cal Air Bike
2 rounds:
• 10 PVC Passthroughs
• 10 PVC Overhead Squats
• 10 PVC Sots Press
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
2 rounds:
• 60 sec Thoracic Spine BB Stretch
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 60 sec Squat Hold
Strength
Snatch
• 5-3-1 reps, work up to 90% of 1RM
Overhead Squat
• 5-3-1 reps, work up to 90% of 1RM
Conditioning
30-20-10 reps for time:
• 400 m Run
• Single Arm Dumbbell Bent Over Row R
• Single Arm Dumbbell Push Press R
• Single Arm Dumbbell Bent Over Row L
• Single Arm Dumbbell Push Press L
One Dumbbell 35/25#. Start each round with a 400-meter Run.