FRIDAY WORKOUT

WARM UP
PVC MOBILITY
PLYO JUMPS
TOE TOUCHES
HOLLOW HOLD
30/30 X 2

​STRENGTH WORK
BACK SQUATS W/ 3 SEC PAUSE @ TOP AND BOTTOM
3 X 6
START @ 50%

S2
SNATCHES
3 X 5


GET UP SIT UPS
3 X 6 EACH ARM



CONDITIONING #1
5  HANG POWER CLEANS 75/115#
8  BALL SLAMS
 EMOM - 5 MIN

CONDITIONING #2
5 DUMBELL THRUSTERS 20/30#
8 SQUAT THRUST W/ BALL
EMOM- 5 MIN