Warm-up

Strength: Deadlift x 8,6,6,5  (X2X2)

– start from the ground

– lift to 2 inches off the floor and pause for 2 sec

– continue lift to just above the knee and pause for 2 sec

– finish deadlift to full extension

– controlled return to ground and repeat

Workout of the Day:

Every Minute on the Minute for 15min:

1) 12 Alternating Pistols or 12 Lunges/Step-ups

2) 10 Handstand Push-ups or 10 Dumbbell Push Press

3) 20 Double-unders + 5 Unbroken Hang Power Snatch