Prep
3 Sets
Pausing (3 sec) Single Leg RDL x 5 reps per leg
Lying Behind the Neck Sick/PVC Press x 10 reps
Bent Over Y Raises x 10 reps
Behind the Neck Stick/PVC/Barbell Push Press x 10 reps

At Home
A.
3 Sets
Right leg Hip Thrust x 30 sec max rep
Left Leg Hip thrust x 30 sec max rep
Hip thrust x 30 sec max rep
Rest 1 min

B.
15 Rounds
Hang Power Snatch with Stick/PVC x 10 reps
Tuck Jump x 10 reps
Rest between each round the same amount of time it took you to complete the round.

At the Gym
A.
3 Sets
Goodmornings x 12-15 reps
On the 2:30min Marks
Build in weight each set
*Take Barbell from the floor

B.
‘Social Distancing’
Partner Workout (stay in your own square)
30 Rounds (alternating rounds, 15 per person)
Power Snatch x 5 reps 95/65
Box Jump Step Down x 10 reps 24/20