Warm-up
3:00 Air Bike / Echo Bike
* Build up pace each minute (easy/moderate/moderate-hard)
+
2 Rounds
5 Scapular pull-ups
5 Arch hold push to hollow holds (3-5 sec in each position)
10 Tension swings (sponge/block between feet)
3-5 Pike compression slides
10 Table top pulses
+
Overhead squat
3 Overhead squat (tempo 3211) @ empty barbell
3 Overhead squat (tempo 2111) @ empty barbell
3 Overhead squat @ empty barbell
* tempo 3231 = 3 sec down : 2 sec hold (bottom) : 1 sec up : 1 sec pause (top)
* tempo 2121 = 2 sec down : 1 sec hold (bottom) : 1 sec up : 1 sec pause (top)
+
4 rounds
5 Overhead squat* @ build up each round
20 Double-unders
5 Toes-to-bars
6 DB snatches, alt
1:00 Row / Air bike / SkiErg (rotate)