WU:
short lap
10 air squats
10 PVC Pass Thrus
10 PVC Halos
10 PVC Good Mornings
10 bandy pull aparts
10 bandy pull downs
short lap

then accumulate 2 min plank hold (forearms) 

Mob:
1 min Downward dog
1 MIN Banded hip distraction on rig
1 min banded shoulder mob

WeightLifting:
5X2 Power Clean (build in weight each set)
5x 10 DB rows (10 each arm)
5x5 Front squat @ 70% of 1RM

Conditioning:
3x's 1;00 min on 1 min rest HEAVY KB swing. If reps under 30 do a burpee for every rep under 30
3X's
8 each arm dumbbell snatch
8 GHD sit ups
8 ring dips



 

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