Warm-up
• Reverse Tabata Air Bike
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
10 min E2MOM:
• 1 Hang Power Snatch from Hip
• 1 Hang Power Snatch from Knee
• 1 Power Snatch
• 2 Overhead Squats
Complete the 3 position snatch followed by 2 overhead squats every 2 min for 10 min long (5 rounds). Increase weight to finish AHAP.
Core
3 rounds:
• 30 Flutter Kicks
• 10 Bench Knee Raises
Conditioning
“Double Jackie”
2 rounds for time:
• 1000 m Row
• 50 Thrusters 45/35#
• 30 Pull-ups