Workout of the Day
Warm Up
2 rounds - building intensity:1 minute of jumping jacks
1 minute of rowing
Then…
2 rounds:
5 pvc pass throughs
5 pvc muscle snatches
5 pvc overhead squats
Then…
20 hanging knee raises
20 ghd hip extensions
5 broad jumps for max distance
Then…
3 rounds:
3 empty barbell muscle snatch
3 empty barbell snatch balance
3 empty barbell hang squat snatch
Then…
200 meter row - as fast as possible
Then…
Begin row intervals
02162026
5 sets - rest exactly 2 minutes between sets:700 meter row - as fast as possible across
Lifting
Take 15 minutes to find a heavy single squat snatch- Begin with an empty barbell and start your window as soon as you finish your final row interval.
Cool down
2 minute seated v-sit stretch2 minute medicine ball + barbell t-spine opener