Warmup: 40ft skips, 40ft butt kickers, 40ft high knees, 40ft side shuffle each direction, 20ft Duck walk, 20 PVC Pass thrus, 20 chest pops, 10 arm circle in each directionPre-mobility: Bottom Squat hold with Barbell 


A. 3 sets:

A1. Snatch Grip Deadlift x 5-7 reps, rest 45s

A2. Single arm DB bench Press x10 reps, rest 45s

A3. Paloff Press x 15 reps, rest 45s
B. DB alternating Isabel (30 DB snatch)
C. In teams of 3, alternate rounds to complete as many rounds and reps as possible in 8 minutes of:

3 Dumbbell Man-Makers

6 burpees