Prep
3 Sets
Plank x 60 sec
Broad Jump x 10 reps
Boat Hold x 30 sec
Lying Behind the neck Press x 10 reps

A.
30min Emom
1.Burpee x 8-12 reps
2.Stick Hang Power Snatches x 12-15 reps
3.vertical Jump x 15-20 reps
4.plank Push Ups x 20-15 reps
5.mountain climbers x 50-60 reps

At the Gym
A.
30min Emom
1.Burpee x 8-12 reps
2.Alternating Dumbbell Power Snatch x 8-10 reps per arm 50/35
3.Box Jump Step Down x 8-12 reps 24/20
4.single arm Dumbbell Floor Press x 8-10 reps per arm 50/35
5. Medicine Ball Clean x 8-12 reps 20/14