WARM UP
3 Rounds – :30 Each:
- pvc pass through
- pvc OHS
- act. sampson
- side lunges
MOBILITY
:90/90 SMR Lats
:90/90 SMR hip flexor
:90 SMR low back
1:00/1:00 pvc 1/2 knee hip flexor stretch + shoulder stretch
:90 tactical frog
PART I.
EMOM x 24 Minutes:
- M1 – 7 bb hang snatch + 5 down dog pushups
- M2 – 10 pullups
- M3 – 5 burpees + 3.3. rev. prisoner lunges
- M4 – 10 db box step-overs
PART II.
Pyramid
- singles – 50/100/150/200/150/100/50
- 3.3. TGU