Warm-up
• 20 cal Air Bike
3 rounds:
• 40 sec Thoracic Spine BB Stretch
• 20 sec Pigeon Pose Right
• 20 sec Pigeon Pose Left
• 20 sec Spiderman Lunge Right
• 20 sec Spiderman Lunge Left
2 rounds:
• 15 PVC Good Mornings
• 15 PVC Overhead Squats
Strength
10 min EMOM:
• 1 Snatch Balance
• 1 Overhead Squat
Increase weight to finish heavy
Core
Accumulate 2 min:
• L-Hang Hold
Conditioning
“Hope”
3 rounds for max reps:
• 1 min Burpees
• 1 min Power Snatch 75/55#
• 1 min Box Jumps 24/20”
• 1 min Thruster 75/55”
• 1 min Chest-to-bar Pull-ups
• 1 min Rest