Warm Up
7:00 Build Flow
0:00–3:00 Easy Bike
3:00–5:00
2 rounds
3 Inchworms
5 Roll and Reach
5 Dynamic Squat Stretches
5:00–10:00
3 Rounds
5 Hanging Knee Raises
3 Hang Muscle Snatch
3 Power Snatch
3 Overhead Squats
2 Burpee Over Bar
-Start with a PVC and progress into an empty barbell through rounds 2-3
Workout Prep:
3 sets
3 Toes to Bar
3 Overhead Squats
2 Burpee Over Bar
-rest 30-60 second between-
• Build in weight and pacing across sets
• Confirm scaling before starting