A) 2 minute row
1 minute roll out upper thoracic
1 minute roll out IT Bands/side
1 minute Banded distraction on Rig
1 minute Couch Stretch/side
1 minute Runners stretch (lunge position)/side
Weighted Glute Bridge x 10/side
Scap activation
B) Every 90 seconds for 18 minutes: (rotate through moves)
Set 1: Overhead Squat x 5
Set 2: Strict chin up negatives x 6
Set 3: Russian Twist with 20#/14# med ball x 10/side
C) “Isabel”
For time:
30 Snatch @ 135/95
