5 low box jumps
5 medium box jumps
5 high box jumps
10 GHD back extensions
10 GHD hip extensions
PVC pipe shoulder pass throughs
10 Pressing Snatch bal (PVC)
10 Heaving Snatch Bal (PVC)
10 Snatch Bal (PVC)
10 Split jerks with PVC
5 sets of 1 pressing snatch balance
5 sets of 1 heaving snatch balance
5 sets of 1 snatch balance
Start with an empty bar and go up in weight every set.
AMRAP 15 minutes:
20 Burpee box jump-overs
L1- Choose weight and box height, burpee and step on and off box
L2- 20”/24” box, 95/65lbs, jump on and off box okay.
L3- 24”/30” box, 135/95lbs, jump on and off box okay.
Active recovery day (run/bike/swim/hike)
Or take a yoga class and get flexible!