Warm-Up:
– 2:00 run, ride, row
– Sampson Lunge
– A Skip
– Inverted Toe Touch + Reverse Hip Gate

PreHab Circuit: 2 rounds
– Glute bridge w/ Abduction: 10x
– Glute bridge w/ Adduction: 10x
– Reach, Roll & Lift: 5xE

Olympic Prep: 2 Rounds (BB, very light wt):
– Good Morning x10
– Back Squat x10
– BN Press x10
– Quad High Pull x5
– Quad Power Snatch x 5
– Snatch Balance x5

Olympic Cycling:
Power Snatch (TnG): 10×3 @ 70-75% – Every 1:15

MetCon: 4 Rounds for Time
– 400m Run
– 20 T2B

Recovery
– Side Lying Windmill
– Wall Calf
– Wall Piriformis
– lax ball foot

BONUS: DB ROW: 3×10 – flat back/ parallel to floor