Part A Warm up
10 Minutes
Foam Roll x4 min
+
Assault Bike x2 min
+
2 Sets
Wall Climb x2-3
Close Grip PVC Overhead Squat x10
Banded Face Pulls x10
Part B
4 Sets
Sotts Press x5
rest 1-2 min
Snatch Grip Push Press + Overhead Squat x1x3
rest 1-2min
*Adjust depth for sotts press to each individuals ability to perform ROM.
Part C
4 Rounds For Time Of:
9 Handstand Push-ups
12 Deadlifts (225/145)
15 Box Jump Overs (24″/20″)
18 Alt DB Snatch (50/35)
rest 4 min
