Warm-up
• 500m Row

3 rounds:
• 10 Kick ups
• 20 Jumping Jacks

• Wall Stretch

• Calf Stretch
• Standing Straddle
• Saddle Stretch

Strength
10-8-6-4-2 reps:
Bench Press
Bar Dips

Increase weight to finish heavy.

Core
20-15-10-5 reps:
Knees to Elbows
GHD Sit-ups

Conditioning
10 min AMRAP:
• 2 Dumbbell Power Snatch 50/35#
• 2 Burpee Box Jump Overs 24/20”
• 4 Dumbbell Power Snatch 50/35#
• 4 Burpee Box Jump Overs 24/20”
• 6 Dumbbell Power Snatch 50/35#
• 6 Burpee Box Jump Overs 24/20” continue pattern until time is up.