T-Spine Opener x 5-8 pass thrus
Forward Leg Swings x 10 reps per side
Lateral Leg Swings x 10 reps per side
Two sets of:
Assault Bike x 10 Calories
Air Squats x 10 reps
Push-Ups x 10 reps
Hollow Rocks x 30 seconds
A) every 2 min for 12 min (6 sets)
1 snatch (with 3 sec pause at knee) + 3 ohs
Start @55-60% and build
B. Every 4 minutes for 12 minute (3 sets)
60 double unders
30 dB snatches (alt) 50/35
20 pull-ups
C. 3 sets (alternating if you like)
15 hip extensions on ghd (weighted)
:45 sec plank
:30 sec hold on rings at top of dip position