Warm-up
• Reverse Tabata Air Bike
2 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
2 rounds:
• 10 PVC Good Mornings
• 10 PVC Overhead Squats
Strength
5 min EMOM:
• 3 Snatch Grip Push Press
• 1 Overhead Squat
5 min EMOM:
• 1 Hang Power Snatch
• 1 Hang Squat Snatch
After each minute, increase weight to finish heavy.
Conditioning
6 rounds for max reps:
• 1 min: 10 Toes to Bar
• 1 min: Max Kettlebell Swings 70/53#