3 4

WARMUP

30 sec Banded Overhead Distraction   ea/s
10 Banded External Rotations   ea/s
30 sec Plate Hops
20 Russian KbS
30 sec Banded Pass Throughs
20 Reverse Step Lunges

BUYIN

MUSCLEUP PRACTICE
     Accumulate 5-7 Sets
1-5 (Ring) Pullups
8 High Box Jumps
15 Heavy Russian KbS
     Rest 1-2 min

WORKOUT

50/40 Db Snatch   50/35/25
30/25 Jumping (CtB)  Pullups

BONUS

5:00 Airbike
5:00 Seated Straddle
5:00 Jog