February 14th

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Warm Up

Dynamic Warm Up (7-10 minutes)

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Every :90sec x 7

2 Clean Pulls + Clean

*Build in weight across all sets.

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Anthracite *LIVE RECORDING

3 Total Cycles:

30sec Work :15sec Rest

2 Rounds:

1) V-Ups

2) Weighted Box Step Overs 24"/20" #50's/35's

3) Push Ups

4) Alternating DB Snatch #50/35

*Rest 1:00 after completing 2 rounds.

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Cool Down

400m Walk

Samson Stretch 1min/side

Calf Stretch 1min/side

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Accessory

3-4 Sets

8-12 Cyclist Squats (Goblet)

:30-:45sec/side Banded Anti-Rotations

*Rest 60-90sec between sets