2:00 run/bike or row
DB push press x 10
DB RDL x 10
Ring rows x 6-8
Downward dog HSPU x 6-8
Deep squat progressions x 6
Banded hip hinge- use the blue or green band on rig. Step into band with one leg. Band is up high into hip crease. Step away from the rig (facing the clock) and hinge at the hips to straighten out the leg that is in the band. The come to standing with a slight knee bend.
Both sides x :30-:40
Thoracic Spine stretch with band- Get into the band like you are doing a banded good morning. Then take the band and tuck in under the armpits so the band lays on your thoracic spine- flat across your back. Grab the rig with both hands, hinge at hips and lower your chest and head to feel the stretch in the upper back and shoulder area.
Hold for :45
Banded bully stretch- attach a band to the pull up bar. Slide arm through the band so the band is tucked under the armpit. Then take your arm in band and place it behind your back, like a bully is holding you in this position! Stretch through the shoulder x :40 each side
Snatch balance + OHS
Work at 65-80% 1rm snatch or OHS
Tabata Intervals :20 on :10 off- 8 rounds each exercise