Warm-up
• 200 m Row
• 200 m Ski Erg

Pike Stretch
Straddle Stretch
• Flat Needle
• Twisted Cross

3 Rounds
• 10 Front-to-back Leg Swings
• 10 Side-to-side Leg Swings
• 10 PVC Passthroughs
• 10 Arm Hugs

Strength
Reverse Fly
• 3 sets of 10

Lateral Raises

• 3 sets of 10

Scapula Pushups
• 3 sets of 10

Conditioning
10 min AMRAP:
• 2 Power Snatch 75/55#
• 2 Box Jump Overs 24/20”
• 4 Power Snatch 75/55#
• 4 Box Jump Overs 24/20”
• 6 Power Snatch 75/55#
• 6 Box Jump Overs 24/20”
… continue pattern until time.