A) 2 minute Row/Air Dyne
1 minute of pigeon Stretch/side
1 minute Pike Stretch
1 minute Roll out Lats/side
1 minute Pec smash with lacrosse ball
20 Bird dogs/side
5 minutes technique work (coach led)
B) Every 90 seconds for 18 minutes
Set 1: 6 Deficit Handstands Push ups with kip
Set 2: Evil Wheels x 10
Set 3: Hang Clean @ 60+%
C) For reps:
Tabata Toes to Bar/Squat
Alternate between Toes to Bar and Squats.
