MOBILITY & WARM UP

1 set:
:30 row (easy pace)
10 alternating spiderman stretches
10 staggered stance good mornings/leg

1 set:
:30 row (moderate pace)
10 alternating lunges
10 alternating DB deadlifts

1 set:
:30 row (moderate pace)
10 air squats
10 alternating DB sumo deadlift high pulls

1 set:
:30 row (fast pace)
10 DB goblet squats
10 alternating DB snatches

SKILLS & SPECIFIC WARM UP
Squat Therapy – Overhead Squat

2 sets:
5-10 overhead squats

1 set:
10 calorie row
10 overhead squats (workout weight)
10 alternating DB snatches (workout weight)

CONDITIONING

“WE REINVENT NANCY”

For time:
50 calorie row
50 overhead squats (34/52 kg)
50 alternating DB snatches (15/22.5 kg)

– Beginner: 12-18+ minutes
– Intermediate: 13-15 minutes
– Advanced: 8-13 minutes
– Elite: <8  minutes