Work

4 Rounds:
500m Row
25 AbMat Sit-ups

Directly Into...

4 Rounds:
20/15 Calorie Bike
15 Burpees

Recovery

Upper Body:
1. Puppy Pose: 1 Minute
2. Shoulder to Floor: 1 Minute
3. Wrist Stretches: 1 Minute

Lower Body:
1. Couch Stretch: 2 Minutes Each Side
2. Pigeon Pose: 2 Minutes Each Side
3. Butterfly: 90 Seconds
4. Pike: 1 Minute
5. Straddle: 1 Minute
6. Kneeling Split: 1 Minute

CompTrain

Alternating On the 1:30 x 4 Rounds (12 Minutes):
Interval #1:
1 High Hang Power Snatch
1 Hang Power Snatch
1 Low-Hang Power Snatch
1 Power Snatch

Interval #2:
1 High Hang Power Clean
1 Hang Power Clean
1 Low-Hang Power Clean
1 Power Clean

Start With 50% on Each Lift (Separate Loadings), And Build to a Heavy on Both for the Day.

7am E-Fit

Circuit: 1 min on, 20 sec off. 45 sec on, 15 sec off.

1. Box step up + jump

2. DB front rack static lunge hold

3. plank alt. knee to elbow

4. box toe taps

5. box pistols

6. broad jump ladder ( 2 fwd, 1 bwd)

7. lateral step ups

8. single arm D-ball hold + squat

9. lateral lunge steps

10. squat rockets

11. bent over BB row

12. banded hip abductions

13. side plank stars (right)

14. side plank stars (left)