Warm Up:

500 Meter Row

10(each) PVC Pass Throughs-front and behind

50 feet of each of the following:

High Knees, Butt Kickers, Inch Worm, Frankensteins, and Bear Crawl


1) Every minute and a half for 7 sets:

    Power Snatch, Hang Squat Snatch, Squat Snatch

2) Conditioning:


Power Snatch (95/65)

Hand Stand Push Ups

3) 25-20-15-10-5 (Calorie Row)

50-40-30-20-10 (Double Unders)


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