800m Run
5-7min Joint Mobility Warm Up
5-7min Active & Dynamic Warm Up
3-5min Snatch Bar Warm Up
Over Head Squat 15/AHAP
RDL’s (Touch & Go!) 4×12/65%
Manuel Hamstring Curls 4×6 @ (Tempo 3-1-3)
Ring Work
3 Sets
3ea Archer Push Ups
3ea Archer Pull Ups
6 Bubaca’s
3 Sets
6 Fly’s
6 Supine Pull Up
6 Skin the Cat
3 Sets
6 Decline Push Up
6 Pull Ups
6 Leg Swing
4-8×200m sprints
15min Cool Down
*Rest 1-3min on OH Squats, 45sec between sets & 2 to 1 on runs / Work to Rest Ratio.