Warm up

  • Banded Shoulder work 10x each position 
  • 10 catcow
  • 6 bird dog 
  • banded glut walks
  • banded hand walks


6 rounds
8 Strict Press (Moderate weight)
5 Strict Pull up
Remaining time is rest


4 rounds
10 Powersnatch 75/45
8 burpees over the bar
6 min cap

Rest 2 mins



4 rounds
10 S A Dumbbell Bench press 
8 burpees over the bar
6 min cap

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