WARM UP

20:10 x 4 Rounds Each:

a. scap pushups + seated Russian twists
REST 1:00
b. long lever plank w. opp. arm/leg raise + iso glute bridge
REST 1:00

MOBILITY

1:00/1:00 t-spine floor trace
1:00/1:00 couch stretch
:30/30 tricep/shoulder stretch

WOD

A. Series – 4 Rounds:

• 6.6. db snatch
• 10 plyo pushups
• 20 banded upright rows
• rest 1:00

B. Series – 4 Rounds:

• 6.6. SA DB Clean + Push Jerk
• 15 banded chest press
• 15 couch dips
• rest 1:00

CONDITIONING

:30 Go’s x 4 Rounds:

• ice skaters
• med ball foot taps
• KGSU
• mountain climbers