Warm up:
2 sets:
12 Cat-Cow
12 Bird Dog
12 Single leg glute bridge
Then, with a barbell
2 sets 10 reps ea.
RDL
Bent over row
Strength:
Deadlift 5 x 3
Increase 5-10 lb
Workout:
100 Double unders
50 Wall Ball 20/14
40 T2B
30 Power snatch 95/65
20 Push Press 95/65
10 Double kb snatch 44/26
20 Double kb clean 44/26
30 Double kb swings 44/26
40 Double kb RDL 44/26
50 Push up off kb’s
100 Double under