WARM UP 2X'S:

  • Up and back Jog
  • Up and back high knees
  • Up and back heels-to-butt
  • Side shuffle
  • Up and back Karaoke
  • Up and back Toy Soldiers
    EMOTM 5 mins with empty bar 3 Snatch balance. 3 straddle sit up. 3 strict pull up / ring row

Mobility:
Banded hamstring stretch
1 min each leg Couch stretch
1 min each leg Lax ball on lats
1 min each side

Skill:
Movement Prep

Workout:
With a running clock:
30 Dead Lifts (275/175) 
40 Toes to Bar
50 Box Jump Overs
*Rest until 15:00 minute mark then... 
4 Rounds for time
20 Slapping Push Ups

20 Pull Ups
*Rest until 30:00 min mark then..
2K Row


 

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