GROUP WARMUP
:30 airbike
10 banded pull aparts
5 bent over dumbbell Y raise
5 frog pumps
:10 frog stretch
+trainer led barbell warmup
BARBELL TECH
Every 2:00 for 10:00
2 slow first pull power snatch @60-65%
CORE WORK
A. 3 sets -
5 Plank pike ups on sliders https://youtu.be/CG-qljrMNS4
5 abwheel roll-outs
B. 3 sets -
:15 hollow bar hang
:15 arch bar hang
