Warm-up
• 20 cal Air Bike
2 rounds:
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Passthroughs
• 10 PVC Overhead Squats
3 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
Strength
Deadlift
• 1 set of 5 reps at 90% of 5RM
10 min EMOM:
• 1 Power Snatch
• 1 Hang Squat Snatch
Start light; increase weight each set.
Core
• Tabata Russian Plate Twists 25/15#
Conditioning
3 rounds for time:
• 10 Row (calories)
• 10 Hang Squat Cleans 95/65#
• 10 Row (calories)
• 10 Power Snatches 95/65#
• 10 Row (calories)
• 10 GHD Sit-ups