Warm-up
• 20 cal Air-Bike
• 20 Band Pull-a-parts
• 20 Band Passthroughs
• 20 Band Overhead Squats
3 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
Strength
5 min EMOM:
• 3 Snatches
5 min EMOM:
• 2 Snatch Grip Push Press
• 1 Overhead Squat
Core
• Tabata Hollow Body Hold
Conditioning
For time:
• 10 Burpees over Bar
• 30 Overhead Squats 95/65#
• 10 Burpees over Bar
• 30 Front Squats 95/65#
• 10 Burpees over Bar
• 30 Back Squats 95/65#
• 10 Burpees over Bar