A) Samson Stretch Lunge x50ft
Walking Quad Pulls x50ft
Lateral Lunge x25ft ea.
+
2 Sets
5 Sec Tempo Snatch Pull x3
Behind The Neck Push Press x5
Hang Muscle Snatch x5
Gymnastic Kip x10
B) EMOM For 10 Min Do:
TnG Squat Snatch x2
*Building
C) 4 Sets
1 Min Max Cal Row
rest 1 min
1 Min Max Wall Ball (20/15)
rest 1 min
1 Min Max DB Push Press (50/35)
rest 1 min
HIIT ” DEATH ROW 2″
4 min Tabata : Row
rest 30 sec
4 min Tabata : Ring Rows
rest 30 sec
4 min Tabata : Rower V- Ups
rest 30 sec
4 min Tabata : Renegade Rows
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