Prep

Equipment Required: Light/medium band, light KB

1) 5 Single Leg Upward Dog to Standing each

2) 3 rounds:

– 5 Banded Bird Dogs each

– 5 Thoracic Rotations each

– 10 Banded Overhead Squats

– 10 1-arm DB Rows each

3) 400 M Run

4) Barbell Warm-up Snatch

A.

AMRAP 30 WITH A PARTNER

Buy in:

10 Rope Climbs

Then remaining time AMRAP:

400 Meter Run

30 Power Snatch (95/65)

400 Meter Run

30 Thrusters (95/65)

– Goal: Challenging pace. Have fun today and keep BB load light! Split work however desired.

B.

Banded Curls

3 x 20. Rest 60s.