Tue, May 14, 2019

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Warm-up • 20 cal Air Bike 2 rounds: • 10 PVC Passthroughs • 10 PVC Overhead Squats • 10 PVC Sots Press • 10 Front-to-back Leg Swings /leg • 10 Side-to-side Leg Swings /leg 2 rounds: • 60 sec Thoracic Spine BB Stretch • 30 sec Pigeon Pose Right • 30 sec Pigeon Pose Left • 60 sec Squat Hold Strength Snatch • 5-3-1 reps, work up to 90% of 1RM Overhead Squat • 5-3-1 reps, work up to 90% of 1RM Conditioning 30-20-10 reps for time: • 400 m Run • Single Arm Dumbbell Bent Over Row R • Single Arm Dumbbell Push Press R • Single Arm Dumbbell Bent Over Row L • Single Arm Dumbbell Push Press L One Dumbbell 35/25#. Start each round with a 400-meter Run.