3 Min Row 2 Sets: Mini Band External Rotation x 12 3 Position Banded Shoulder Mob x :20 e/p Band Pull Aparts x 8 reps e/p 2 Sets: Single Leg RDL x 10 e/s (light or no weight) Bottom Half Plate Squats x 12 Cossak Squat Alternating x 8 e/s (light or no weight)

Snatch Grip Press

3 x 6

Snatch Grip Push Press

4 x 8

Barbell Hip Thrusts

4 x 12

GHD Hip Extension

4 x 12

Dip

3 x 10

Double KB Overhead Hold

3 x 0:30

Hollow Holds

3 x 0:20

YTA's

3 x 8

Echo Bike

4 x 0:20

Thread the Needle x 1:00 e/s Pancake Stretch x 1:00 Single Leg Straddle x 1:00 e/s Dug's Dragon Stretch x 1:00 e/s Frog Stretch x 1:00

3 Min Bike 2 Sets: Heel Elevated Single Leg Taps x 12 e/s Half kneeling adductor glides x 12 e/s KB RDL x 12 Heel Elevated Goblet Squats x 12 Kang Squat x 10

Tempo Front Squat

4 x 5 @ 55, 55, 60, 60 %

3-Position Clean Deadlift

3 x 3 @ 75 %

KB Hip Flexor Raises

3 x 10

Seated Single Leg Lift

3 x 10

Heel Elevated SL Glute Bridge

3 x 12

Bulgarian Split Squats

3 x 10

Medicine Ball Russian Twist

3 x 30

Nordic Curl

3 x 10

Couch Stretch x 1:00 e/s Single Leg Straddle x 1:00 e/s Single Leg Quad Stretch x 1:00 e/s Twisted Cross Pec Stretch x 1:00 e/s Elevated Pigeon x 1:00 e/s

3 Min Row 2 Sets: Mini Band External Rotation x 12 3 Position Banded Shoulder Mob x :20 e/p Band Pull Aparts 3 Pos x 8 reps e/p 2 Sets: Single Leg RDL x 10 e/s (light or no weight) Bottom Half Plate Squats x 12 Cossak Squat Alternating x 8 e/s (light or no weight)

Overhead Squat

4 x 3

Barbell RDL

4 x 12

Pull-Up

3 x 8

Tricep Pushdown

3 x 12

Bent Over Rear Delt Fly

3 x 12

Inverted Row

3 x 10

Ab Wheel

3 x 15

YTW

3 x 8

Post Lat Stretch x 1:00 e/s Spiderman 1:00 e/s Banded SL Hamstring Twist 1:00 e/s Post Pec Stretch 1:00 e/s Standing Forearm Stretch 1:00 e/s

3 Min Bike 2 Sets: Mini Band External Rotation x 12 3 Position Banded Shoulder Mob x :20 e/p Band Pull Aparts x 8 reps e/p 2 Sets: Single Leg RDL x 10 e/s (light or no weight) Bottom Half Plate Squats x 12 Cossak Squat Alternating x 8 e/s (light or no weight) Paramount Snatch Prep 1.A 5 Snatch Grip RDL’s 5 Snatch Grip Upright Rows 3 Snatch Grip Behind The Neck Press 3 Snatch Balance 3 Overhead Squats

Snatch Pull + No Foot Snatch

8 x 1

High Hang Clean + Hang Clean

2, 2, 2, 1, 1, 1

Box Squat

5 x 5

Weighted Plank

3 x 0:30

Hanging Leg Raise

3 x 10

DB Side Bends

3 x 15

Deep Lunge & Reach x 12 reps e/s Wall Straddle Stretch x 1:30 SL Quad Stretch x 1:00 e/s Ring Chest Stretch x 1:00 Spinal Twist x 1:00 e/s