3 minutes of z1 work
7-10 minutes of mobility work
*ankles, hips, t-spine, shoulders, lats, glutes, scaps
5 minutes of movement prep
seated db ext. rot. x 10/side
Scap pull ups x 10
support shrugs x 10
back ext. x 10
Goblet squats x 10


A 3 sec. PS + OHSQ **3 sec. lift to top of knee then Power Snatch… pause in catch and ride down to OHSQ… focus is to feel the bar on legs and into hip..10-12 minutes here
b1 lateral squats x 20 ~weighted with either kb or BB
b2 preacher curls x 30/arm – dB’s
16 minute amrap
buy in of the following
45 sec. chin over bar hold
60 sec. Hollow hold
90 sec. belly to wall handstand hold
75 double unders
20m sled drag (backwards)
10 DB renegade rows

**renegade row
1 right arm row + 1 push up + 1 left arm row + 1 push up

Cool Down
bench OH stretch x 30 sec. x 2
pigeon pose x 30 sec./leg x 2

Sweat Sesh
15 sec. aB sprint @ max effort
15 sec. heavy d-ball zercher hold
rest 2 minutes
x20 sets