Warm Up
3 Round of:
15 Overhead Squat
15 Back Extension
15 Arm Circle
15 Mountain Climber
Mobility
0 to 90
Armless Prayer
Back Stretch
T-Hip Opener
Every Movement 1 Min
Strength
On the 1:45 x 6
3 Low Hang Squat Snatch (%90)
On the 1:45 x 6
12 Barbell Row (%80)
Weighted Hyperextension (20 kg )
10 x 3 Round
Conditioning
AMRAP 3’x7
7 Thruster (40/25)
7 Pull Ups
Max Double Unders
Rest 1 Min
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