A) 2 Min Bike
+
Couch Stretch x90 sec ea. leg
90/90 Hip Mobility x20 reps
+
2 Sets
Half Kneeling Single Arm DB Press x15 ea.
Single Leg DB Deadlift x15 ea.
Hollow Body Rock x20 sec
B) EMOM For 15 Min Do:
Min 1 – Half Kneelin Lateral Medball Throw x6 ea.
Min 2 – Box Step Off + Broad Jump x1x4
Min 3 – Jumping Thruster w/med ball x5
*For box step off, alternate which legs steps off the box and focus on reaction time for your broad jump.
https://www.youtube.com/watch?v=svLVErr7-f4
C) 7 Rounds For Time Of:
8 Alt. DB Snatch (50/35)
10 Wall Balls (20/15)
rest 3 min
For Time:
1000 m Row
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