Three sets of:
Assault Bike x 10 calories
Deep Squat Progression x 5 reps
Two sets of:
Cross Over Symmetry 90/90 Drill x 10 reps
Cross Over Symmetry Victory x 10 reps
A.
Take 12-15 minutes to work up to a new 1-RM Overhead Squat
and then …
Every 2 minutes, for 10 minutes (5 sets):
Snatch x 1.1 @ 75-80%
(rest 10 seconds between singles)
and then . . .
C.
Four sets of:
Front Rack Alternating Reverse Lunges x 16-20 @ 3011
Rest 90 seconds
Wall Climb x 3 reps
Rest 90 seconds
D.
Three sets of:
Weighted Hip Bridges x 8-10 reps @ 2012
Rest 60 seconds
Reverse Snow Angels x 10 reps
Rest 60 seconds
Strict Pull-Ups x 8-10 reps (make sure to engage the scap first when initiating the pull)
Rest 60 seconds