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 Passthroughs
• 10 PVC Good Mornings
• 10 PVC Overhead Squats
Strength
Every 90 sec for 12 min:
• 2 Snatch Grip Pulls
• 1 Squat Snatch
• 1 Overhead Squat
Perform the complex one time in eight 90 second rounds. Increase weight to finish heavy.
Conditioning
10 min AMRAP:
• 30 Double Unders
• 10 Thrusters 95/65#