Tabata Planks and Burpees.
Lax Ball Shoulders – 1 minute each side, 20 Snow Angels, Banded Pec Stretch – 1 minute.
EMOM 5 – 5 Squats, 4 Lunges, 3 Pushups.
5 x 10 DB Floor Press, using a light to moderate weight.
(3 second Down, 2 second Pause, 1 second Up) Rest 2 minutes between sets.
4 R-Arm DB Squat Snatches (2-second pause at bottom)
4 L-Arm DB Squat Snatches (2-second pause at bottom)
4 R-Arm DB OHS (2-second pause at bottom)
4 L-Arm DB OHS (2-second pause at bottom)
RX 35/25, L2 30/20, L1 20/15
20 sec Squat Hold
10 Jumping Squats
10 Jumping Lunges (per leg)
20 second Squat Hold Can use KB and do goblet style.
35/26 or 26/18
1 minute Prayer Stretch, Roll Quads.
Part 1 should be slow decent, pause, explode. Keeping the weight relatively light. Part 2 is going to tax your core and overhead position. The pause will make the lighter weight feel heavy. Count your pauses once you hit the bottom(use the clock).