Warm-up
3 rounds:
• 10 m High Knees
• 10 m Butt Kicks
• 10 m Side Shuffle Right
• 10 m Side Shuffle Left
• 10 Air Squats
2 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Goblet Squat Hold
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Goblet Squat Hold
Strength
7 min EMOM:
• 1 Power Snatch + 2 OHS
7 min EMOM:
• 2 Clusters
For each EMOM, start light and work up to a max.
Core
3 rounds:
• 10 GHD Sit-ups
• 15 Good Mornings 45/35#
Conditioning
50-40-30-20-10 reps for time:
• Assault Air Bike calories
• Overhead Lunges 45/35#