3-5 minutes of workout prep
Sumo squat to stand x 10
forward wall slides x 10
single arm farmers walk x 20m per arm
Good morning x10


~beach workout is @ 8 am @ silver sands state park. Meet at the end of the board walk

A. Snatch DL + Hang power snatch; 1+3 x 3-5 sets **pause for 1 sec. @ knee cap for each Hang power snatch
“oreo cookie”
3 rounds for time
35 kb swings, 70/55#
1 mile run
35 push ups

Cool Down
bench OH stretch x 10 minutes
calve stretch x 60 sec. per leg
z-stretch off bench x 90 sec. per leg