November 8th, 2016

Warmup
Shoulder Prep (Theraband or Crossover)
90/90
Turkish Get Ups

Gymnastics
50 ft HS Walk x 4 sets (alternate between straight legs and bent knees each set)

Strength
A. Power Snatch @ 73-78% x 2 reps OTM x 8
B. Box Squats w/chains @60% x 2 reps OTM x 10
C. Reverse Hypers off GHD x 15 reps x 2

Conditioning
Row 500m @2k pace
Rest 2 minutes x 8