MOBILITY & WARM UP

500-350-200 Meter Row
After each set:
10 Hollow Rocks
10 Superman Rocks
5 Dowel Passovers + 5 Dowel OHS
3 Inchworms

SKILLS & SPECIFIC WARM UP

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses (behind the neck)
5 Stiff-Legged Deadlifts
5 Overhead Squats

CONDITIONING

On the Minute x 16
Minute 1 – 10 DB Overhead Squats
Minute 2 – 15/12 Calorie Row
Minute 3 – 5 TTB + 8 DB Snatches #22,5/15
Minute 4 – 40 Sec Wall Climb