WARM UP
30:15 x 4 Rounds:
a. double kb rdl + banded OH press
rest 1:00
b. alt. KBS + banded bent over rows
rest 1:00
c. kb goblet squats + banded pull aparts
-then-
1:00/1:00 couch stretch
1:00/1:00 pigeon pose
STRENGTH
A. Series – 5 Rounds:
- 5 bb hang power snatch
- 7 kb deficit pushups
- 9 db squat + curl
- rest 1:00
B. Series – You Go I Go x 10 total lengths
- barbell lunges – 1 length
CONDITIONING
AMRAP with Time Left:
- cone killers x 4 cones
- 10 sit-ups