Prep A: x2
Shin Box x10+10
Single Leg Glute Bridges x10+10
Lat Pull Obers x10
KBS x10 + GS x1
Prep B: x1
TABATA :20/:10 x8 (4min work time)
KB Snatch x6+6
KB Snatch x4+4
KB Snatch x2+2
*Perform reps on ea arm then rest as needed before repeating the ladder for 3 rounds total.
15V Ups x10
Goblet Clean + Goblet Squat x10
*Goblet clean is getting the bell form the floor to the goblet position. Set bell down in reverse manner between reps.