PVC/Foam Roll
Knee/Ankle/Hip/Back/Neck/Shoulder Mobility
Bike 50 cals/400m Run/Monster Walk/Dynamic Warm Up
Dynamic Warm Up:
Inchworm/RDL/Bear Crawl/Knee Hug-Heal to Hip/Spiderman Lunge/Calf stretch scoop
10-8-6-4-2
Lateral Lunge (45/35) – barbell on your back like a back squat (1R + 1L = 2 REPS)
Body Rows
Strength:
2-Position Snatch (Sub Clean) – 8×2
Supinated Grip Bent Over Row – 3×8
Conditioning:
1m Curve Run
or
3k Row or Ski
or
6k Bike
Bar GYM 