Monday's are BEST!
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Warm Up:
Run 800m
1 Round
15 Air Squats
15 Sit Ups
10 Burpees
Mobility
-PNF Pec Stretch (contract for 3 seconds/rest for 3 seconds 6 times)
-Bottom Squat Full Rotation
-Kneeling Circles on wall
Stregnth:
Hang Power Snatch
8-5-5-3-2-2
WOD:
AMRAP in 18 Min
50 Cal Row
40 Kettlebell Swings (53/35#)
30 Pull Ups
20 Squat Cleans (95/65#)
10 Push Ups