Warm up
1 minute handstand hold
10 banded lat pull downs
10 banded face pulls
20 banded rows
Strength circuit-Avalanche
4 barbell power snatches
5 negative pull ups
6 push presses-increase each round
Conditioning ABA
A-10-8-6-4-2
DB snatches 50/35
Box jump overs
BEMOM5
3 push presses
Accessory
Bottoms up presses 3x8
Bottoms up waiter walks 2x100ft
Ab wheel roll outs 3x10
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