WARM-UP -
Crossover Symmetry or
Banded 7’s with Hip Halo
Warmup
-into-
3 sets
1 min Air Bike
5 Snatch Push Press
5 Overhead Squats
* Start with a PVC Pipe and
progress to an empty barbell
STRENGTH -
1 Snatch Push Press + 1
Overhead Squat
- Work up to a heavy
complex in 10-12 minutes
WORKOUT PREP -
2 sets:
3 Toes to Bar
2 Burpee Box Jump Overs
WORKOUT - Vegemite
Freedom (RX’d)
5 sets (Every 4:00)
12 Toes to Bar
10 Burpee Box Jump Over
(24/20)
12 Toes to Bar
* This is a repeat from
January 11th, 2022
MOBILITY -
1 min foot smash with
lacrosse ball (each side)
1 min pec smash on rig with
lacrosse ball (each side)
1 min foam roll lats (each