Warm-up
• 300 m Row
• 15 PVC Around the World CW
• 15 PVC Around the World CCW
• 20 PVC Good Mornings
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 20 PVC Overhead Squats
2 rounds of:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
Strength
7 min EMOM:
• 1 Power Snatch + 2 OHS
7 min EMOM:
• 1 Cluster
For each EMOM, start light and work up to a max.
Conditioning
27-21-15-9 reps/calories:
• Air Bike calories
• Kettlebell Swings 53/35#
• Pull-ups