+/- 15m for Warm Up:
PVC/Foam Roll
Monster Walk w/ Air Squats
Hip/Knee/Ankle/Shoulder Mobility
500m Row/Ski
1000m Bike
2 minute Curve Run/400m Jog
Workout 1:
Hang Power Snatch – 5×2
OHS – 5-5-3-3-3
Supinated Grip Bent Over Row – 3×8
Conditioning – 10m Ride or Ski
Workout 2:
10 Rounds –
200m Run
10 Sorinex Roll Outs
10 Step Back Lunges (5 per leg)
10 DB Shoulder press (both arms at the same time) – keep it light!!!
Bar GYM 