9am Come and getIT!  Mike is the conductor on today's PAIN TRAIN!

Buy In: Tabata Row or Double Unders. 12 reps- bridges, side-lying bridges, toes to bar, ring dips, ghd sit-ups.

Deadlift 15 reps progressive loading

Push Press 15 reps progressive loading

Don't fart around get busy and get ready.

"Diane"

21-15-9 reps for time of:

Deadlifts

Handstand Push-Ups (sub push press)

Buy In: 12 reps Band Shoulder Complex

Warm up: 10-15 reps progressive loading.

Bench Press

10 sets of 3@85% Rest as needed but you don't have all day!

Chin Ups

10 sets of 3. Scale up or down as needed.  

Alternate between movements.

Buy In: Snatch Progression w/ Unloaded barbell. 

7 singles Power Snatch. Simply a warm-up... nobody freak-out.

In 25 Minutes complete as many rounds as possible of:

5 Power Snatches 95/135

30 Double Unders

Run 200 Meters 

Buy In: Run Southern Star loop.

Mobility: Squat prep- pigeon, frog stretch, couch stretch, hip flexor smash.

Squat. Complete 6 reps every 3 minutes for six sets. 80%

There is no finisher. You should squat accordingly.