WARM UP

:30 Go’s

• slow UH banded row
• scap pullups
• down dog pushups
• medium speed row
• act. spiderman
• air squat – calf raise
• fast speed row
• pvc pass through
• inch worms

-then-

:90/90 pigeon pose
:90 Childs pose

STRENGTH

A. Series – 5 Rounds:

• 8 back squat
• 5 hang power snatch
• 8.8. kb windmill
• rest 1:00

B. Series – 4 Rounds:

• 6 deadlifts
• 2L heavy sled push
• 8.8. SA DB row
• rest 1:00

C. Series – 3 Rounds:

• 2L sa oh kb lunges
• 16 plank pushups
• 15 supermans
• rest 1:00