Mobility:

  • Scap Series

Warm-up:

  • 15 Sec. Sampson Stretch (each side)
  • 10 PVC Overhead Squat
  • 10 Sit-ups
  • 10 Good Mornings
  • 10 Ring Rows
  • 10 Ring Dips

Strength:
14 Min E2MOTM

  • 5-5-3-3-1-1-1
  • Hang Snatch (Power or Squat)

Conditioning:
15 Min. AMRAP

  • 200m Row
  • 15m Weighted Walking Lunge (45/25)
  • 10 Hang Clean (115/80)

Scaled: Regular Walking Lunge, Light Bar