Mobility:

3 Rounds of Tabata

  • Dead Bug (Home, Contralateral, Ipsilateral)
  • Side Plank w/Reach (R)
  • Side Plank w/Reach (L)

Warm-up:

  • 2X Sampson Complex
  • 25 Stationary lunges
  • 20 Air squats building to jumping squats
  • 15 Hanging Shrugs
  • 10 Burpees
  • 5 Inchworms
  • 3 x 10m Partner Banded Broad Jumps

Strength:

10 Min EMOTM

  • 5-5-5-5-5 Shoulder Press

Barbell Warm-up #2

Conditioning:

5 Rounds for time

  • 6 Hang Power Snatch (115/75)
  • 9 Overhead Squat (115/75)
  • 12 Jumping Lunges

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