WARM UP
- 1:00 EASY row/bike/run + 2L walking kb good mornings + 15 air squats
- 1:00 MEDIUM row + 2L soldier walks + 10/10 rev. lunges
- 1:00 FAST row + 2L active sampson + 10/10 lateral lunges
-then-
- :30 pvc pass throughs
- :30 OHS
- 60s/60s hamstring stretch
PART I.
A. 4 Rounds Of:
- 21.18.15.12.9.6.3. Bench Press
- 5.5. DB Hang snatch
- rest 60 sec
B. 2 Rounds Of:
- 1:00 max push ups
- :30 rest
- 1:00 max kbs
- :30 rest
- 1:00 max plate accordion crunches
- :30 rest
PART II.
4 Rounds Of:
- 1:00 box jumps
- 1:00 hard row
- 1:00 plank
- 1:00 rest