Warm-Up 100m Rear Delt Ski per side (L&R) 1 Arm @ a time Plus 50 Lying Face Down Y & T Raises Empty Bar 100 BB Curls x2 100 Lying Tri. Ext x2 75 Power Snatches for time Upper Back Iso. Challenge Place a yoga block on your chest Pull yourself up until the block touches the bar Now HOLD that position Actively pull the bar INTO the block the entire time STANDARDS: 20-30sec = GOOD 31-44sec = GREAT 45-59sec = STRONG AF 60+ sec = SUPERFREAK !!

Winner of the BAR Hang Warm-Up…Every 2 Minutes for 4 Rds Each: 16 Cal. Row, RX+ 18 2 Rounds of DB DT 18 Cal. Bike Erg, RX+ 20 25...

Warm-Up to: 5x Front Squat + 200m Bike Erg Every 4:00 for 7 Rds: 5 Front Squats 10 Plate Lunges 1 Lap OH Plate Carry (Arms Straight/Chest...