Warm-up
• 300 m Row
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:
• 1 Snatch
5 min EMOM:
• 1 Snatch Balance
• 1 Overhead Squat
Increase weight to finish heavy.
Core
4 rounds:
• 20 sec Ball Slams
• 10 sec Rest
• 20 sec Flutter Kicks
• 10 sec Rest
Conditioning
“Jenny”
20 min AMRAP:
• 20 Overhead Squats 45/35#
• 20 Back Squats 45/35#
• 400 meter Run