WARM-UP:
1:00 KB Ankle Stretch, each side
1:00 Banded Shoulder Traction, each side
2 x
5 Fire Hydrants, each direction, each leg
5 Bird Dogs, each side
2 x
10 Cossack Squats
5 KB Windmill, each side
STRENGTH:
Snatch Pull + Snatch
*Build to Heavy
CONDITIONING:
50-40-30-20-10 of:
Double Under
Air Squat
Sit-up
*16 Minute Cap
