Warm up – 2 rounds
1 min Line Hops
20 Speed Skaters
10 per side Split Stance Romanian Deadlift
10 PVC Strict Press ( 3 sec eccentric )
A) Every 30 sec x 24 (12 min)
Single Arm – 3 Snatch + 6 Push Press
B) 20 Russian KB or DB KBS + 10 Deadlifts
rest 60-90 sec x 6 sets
C) AB Circuit
:30 Straight Leg Sit-up
:30 Crunch Heal Touches
:30 Hollow Hold
:30 Russian Twist
rest 1 min
x 3 rounds
Mobility – 2 rounds 1 min each
Reverse Shoulder Stretch
Seated Pike
Standing Stalder
Standing Straddle
April 17, 2020
