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