Warm-up
• 20 cal Air Bike
2 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
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
2 rounds:
• 10 m Duck Walk
• 10 m Bear Crawl
Strength
Every 90 sec for 9 min (6 rounds):
• 2-2-2-1-1-1 Hang Snatch
• 2-2-2-1-1-1 Overhead Squat
Start light. Work up to finish heavy.
Conditioning
5 rounds for time:
• 1 min: Max Row (calories)
• 1 min: Max Toes-to-bar
• 1 min: Max Dumbbell Power Snatch 50/35#
• 1 min: Rest