WARM-UP in 8 min:
500 m Row, then:
1. 5 Inchworm Complex
2. 10 ea Supine Scorpion then Prone Scorpion
3. 10 ea V-Roll
4. Burgener Snatch Barbell Warmup
5. 10 Scapular Push Ups
6. 2 min Foam Roll
STRENGTH, supersets
1. Back Squats & calf raises
2. Farmer Squats
3. Step ups
4. Romanian Deadlifts
Row 1000m
CORE, 3 RF of:
10 Knee Raises
10 ea Side Dips
10 Russian Twists
