Warm Up
30-40 band pull aparts
then with miniband
15+15 banded side steps
15+15 banded monster walk
10 banded hip bridges
10+10 single leg hip bridges
10 banded dynamic squat strech
then
2 sets
2:00 row @easy/mod pace
10+10 plate halos
10 GTOH with plate
20 plate hops
5 up downs (burpee without push up and jump)
then workout prep
with the barbell first 3 high hang +3 hang + 3 full power snatches, then climb up to workout
weight.
then 7/9 cal row + 4 burpee over rower + 2 snatches. rest 3-5 min and start wod