Warm Up
4 minute of run, row, jump rope or bike
Samson Stretch
Squat Therapy
Scapular Wall Slides
Wall Sits
Dynamic 90’s
Plank Holds
Side Plank Holds
Hip Mobility Drills
Spiderman Walks

Skill Work
Bench Press
Squat Snatch

EMOM 24 minutes of:

Minute 1: 12 Calorie Row or Airdyne
Minute 2: 10 Bench Press @ 60%
Minute 3: 8 Burpees
Minute 4: 6 Squat Snatch (95/65)

*Modification or the squat snatch is power snatch into an overhead squat for 4 reps.