Dynamic Warm Up – Mobility Prepare for..
6×2 Snatch Drop and Reset (work up to around 85%)
Weighted Ring Dips
20 Wallballs 20/14, 14/10, 10/8
20 Dumbbell Push Press 50/35lbs
20/12 Calories on Bike
Cool Down 5 min
3-5 minute Smooth Bike/Row. Foam roll legs,hips,back shoulder blades to Lats. Pick a core exercise, sit-ups, V-ups, flutter kicks, hollow rocks etc. 20-30 reps break, stretch, repeat until accumulated 100 reps.