500m row
2x5 wall squat
2x10 goblet squats 53/35
2x10 wall ball 25/20
2x20 walking lunge
2x10 GHD sit ups
4x10 leg swings
2x10 PVC pass throughs
7x3 TnG power snatch (as heavy as possible)
(rest as needed)
5-5-3-3-1-1 back squats (as heavy as possible)
(rest as needed)
AirDyne- :30 hard + :30 off x 20 sets
2x50 shoulder touches (handstand against wall)
(rest as needed between efforts)
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