11.01.2017

Warm up:

(30 sec each, 3 rounds)
Standing dowell Passovers
OHS with 2sec pause at bottom
Prone Dowell Passovers (laying on stomach)
Stiff leg Deadlift with Dowel

Mobility:

1- Pigeon pose
2- KB side press on floor 2x 10 each side

Weightlifting:

EMOM for 20 min (Building)
Min 1- (2 Lifts every 30 sec)
2 power snatch TNGO
Rest 30 sec
2 squat Snatch TNGO
Min2- Rest and Load barbell

Finisher:

(4 rounds)
45sec Back Extension hold
45sec Plank Hold