WARM UP
400-300-200-100m
After each set:
10 Hollow Body Rocks
10 Superman
5 Inchworms
BARBELL WARM UP
5 Good Mornings+5 Elbow Rotation+5 Shoulder Press+5 Front Squats+5 Stiff Legged Deadlifts
5 Slow Wall Squats
CONDITIONING
“FOREVER FAT”
For Time with a partner:
100 Cal Row – Partner Hold barbell In Hang Position
100 One Legged squat Alternating (use band) – Partner Hold barbell In Overhead Position
100 Alt. KB Snatch – Partner Hold barbell In Front Rack Position
100 Cal Row – Partner Hold barbell In Hang Position
While A works, B remains in hold position. If the bar falls, A stops the movement or switches with the partner
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