Dynamic Warm Up – Mobility Prepare for..


6×2 Snatch Drop and Reset (work up to around 85%)

Weighted Ring Dips

6×5 AHAP


4 Rounds:

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.

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