Mobilize, then:
Warm-Up Flow
Three sets of:
Assault Bike x 20/15 calories
Barbell Overhead Squats x 10 reps
Barbell Overhead Alternating Reverse Lunges x 10 reps
Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.
A.
Every 3 minutes, for 18 minutes, complete (6 sets):
Barski Snatch (A barski snatch is performed as 3 repetitions in the high hang position)
B.
Every 3 minutes for 15 minutes (5 sets), complete:
Run 200 Meters
Chest-to-Bar Pull Ups x 15 reps
Run 200 Meters
* this is a repeat, see if you have improved any.
C. 3 sets:
12 Tate presses (db’s)
15 banded pull downs