Warm Up

EB
Top down DL x 10
RDL x 10
BB bounces x 30
BB twists x 10 ea. side

Hip opener x 30 sec
Arch rock x 15
Hol. rock x 15

250m row

Burgner

Strength l

DL 4 x 8 @ 65%
8+ @ 65%

Strength ll

Hip snatch 4x3 (must remain in hip crease not a high hang)

Squat snatch + 2OHS 4 sets (focus on shoulder stability)

Finisher

Alt TABATA
KB toe touches

side plank hold (10 sec, lift 10 sec)

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