Warm Up
10 PVC Dislocates and Pass Throughs
20 Leg Swing (10 front to back + 10 Side to side)
10 Toy Soldiers
10 Kang Squats
Weightlifting
I. Every 2 mins x 5 sets: Pause Front Squat + Front Squat
5 x 1 + 1 reps
Pause Front Squat- 2 secs in bottom
Build to a heavy 1+1.
II. EMOM 10
1st 5 Power Snatch
2nd 8 Shoulder to Overhead
Stay unbroken on each movement and add weight each set.
Conditioning
5 Rounds for Time
100 ft Single Arm Dumbbell Overhead Walking Lunges
7 Bench Press
30 / 22 cal Bike
RX 50 / 35 lbs ; 185 / 125 lbs
Scaled 35 / 25 lbs ; 155 / 105 lbs
Accessory Work
For Quality
5 mins Hollow Hold
5 mins Plank Hold
Accumulate the total time of each. Rest as needed.
Cool Down
Set TABATA Timer: 30 sec HOLD / 10 sec Transition
Puppy dog pose center
puppy dog pose right
puppy dog pose left
Scorpion Pose right
Scorpion Pose left
low dragon right
low dragon left
Pigeon Pose right
Pigeon Pose left
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