August 30th

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Warm Up

5 min easy Walk/Jog , Bike, Rower (athlete’s choice)

3 Rounds

10 Jumping Jacks

10 Alt. Knee Hugs 5/5

5 Seal Pose to down dog with heel pedal

3 Rounds with PVC or broomstick

5 Pass Throughs

10sec PVC Lat Opener with hip sway

5 Overhead Squats @31x1

(12-14 minutes)

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Snatch

7 Sets

Snatch High Pull (with 1 sec pause @ knee)

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Snatch

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Grim Reaper

Every 3:00 Perform a round of:

4 Devils Press (Athete’s choice on load, I used #40’s)

8 Dumbbell Box Step Overs 24'“/20”

30Sec Max Cals on Bike

5 Total Sets

:90sec CAP each round

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Cool Down

Directly into 5 minutes easy pace on Bike after final set. (Or easy walk for 5 minutes)

Kneeling hamstring stretch 1min/side

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Accessory

Alternating Tabata

Tricep Kick Backs (Max reps in 20sec)

DB Curls (Max reps in 20sec)