Warm-up
• Reverse Tabata Air Bike
3 rounds:
• 10 m Walking Lunges
• 10 Dumbbell Thrusters 20/10#
3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
Strength
10 min EMOM:
• 2 Shoulder Press + 2 Deadlifts
Setup 2 bars, one on the rack for shoulder press and one on the ground for deads. Recommended weight: 55%, 55%, 60%, 60%, 65%, 65%, 70%, 70%, 75%, 75%.
Conditioning
For time:
• 200-400-600-800 m Run
• 10-20-30-40 Hang Power Snatch *
Decrease weight on the barbell each set: 115/75#, 95/65#, 75/55#, 45/35#
Goal: 20 min.
Cool-down
3 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog
• 30 sec Lying Glutes Stretch Right
• 30 sec Lying Glutes Stretch Left