WARM UP

2 rounds, not for time of:

2 mins of rowing, biking, or jogging, or single under etc..

10 Good Morning

1x Burgener warm-up with empty bar or PVC

LIMITED

4 rounds, each round for time, of:

15 L Arm Dumbbell Power Snatches

15 R Arm Dumbbell Power Snatches

15 Dumbbell Squats

Rest 2 mins between each round.

NO EQUIPMENT

For quality:

50 Jumping Air Squats

Handstand Hold, 2 mins / or Pike Position Hold, 2 Mins

Plank Hold, 2 mins

Walking Lunge, 50 m / Step Lunges 30