Warmup: 2 min airbike or 500m row, then- movement prep with Coach

  1. Every 90 sec x 7 sets- 2 Snatches, climbing
  2. 3 sets- 10 Supinated Grip Bent Over Row, 10 Bulgarian Split Squats each side with Dumbbells held at farmers carry- heaviest possible, rest 3 min


-2 min barbell trap smash

-2 min lacrosse ball glutes