Essentials:
A.
Mobility
Bound Angle x 2min
Twisted Cross Right x 2min
Twisted Cross Left x 2min
Archer Arms in Cross shin Right x 1 min
Archer Arms in Cross shin Left x 1min
Standing Straddle x 2min
B.
10min
Snatch Drills with empty Barbell
C.
10min EMOM
Odd: Knee Raises x 20 sec Max Rep
Even: Air Squat x 40sec Max Rep
Rest 2min
8 min Every 2min Complete
Row x 9 Cal
Wall Ball x 7 reps
Box Jump x 5 reps
Fitness / Performance:
A.
Mobility
Bound Angle x 2min
Twisted Cross Right x 2min
Twisted Cross Left x 2min
Archer Arms in Cross shin Right x 1 min
Archer Arms in Cross shin Left x 1min
Standing Straddle x 2min
B.
10min
Snatch Drills with empty Barbell
C.
10min EMOM
Odd: Toes to bar x 20 sec Max Rep
Even: Air Squat x 40sec Max Rep
Rest 2min
8 min Every 2min Complete
Row x 12 Cal
Wall Ball x 10 reps 20/14
Box Jump x 8 reps 24/20