A) One length each:
High Knees
Butt Kicks
Bear Crawl
High Kicks
30 second squat hold
10 Bird Dogs/side
400 m run
Burgener/Thacker warm up
B) E2MOM for 10 minutes:
Power Snatch + Hang Squat Snatch
C) 3 x Max effort Plank holds
D) 8 sets for best time:
200 m row
Rest:work ratio 2:1
