Warm up - couch stretch, straddle hamstring stretch, calf/ankle stair stretch, 10 Bulgarian split squats (5 each leg, as deep as you can), 20 air squats (w/hip circle), 2 rounds of: 10 shoulder rolls + 10 light DB snatches (each, alternating arms) + 10 box jump (no rebound) + 10 deadlift (light weight) + 10 shoulder to overhead (barbell)
15-12-9-6-3
DB Snatch 100/70#
Calorie Row
Rest until 10:00
15-12-9-6-3
Shoulder to Overhead 135/95#
2 Legless Rope Climbs (After each set) 15’
Rest until 20:00
15-12-9-6-3
Deadlifts 315/225#
10-8-6-4-2
Box Jump Overs 24/20”