Christine Girard is in the house today !!

warm up

• 10 staggered stance push ups
• 20 lunges side to side with dowel not leaving the 3 points
• 10 squats with dowel
• 10 shoulder dowel warm up

3 rds mobility on foam roller, lats, posterior chain and snatch work with dowel 3 x 3 sets: 1 snatch deadlift shrug 1 snatch Metcom 50 double under/100 s skips 7 pull ups/ 7 dips 10 db front-rack step ups (30/40lb) 75 double under/ 125 single skips 5 muscle up or 5 pulls up and 5 dips 10 db front-rack step ups 100 double under/200 single skips 3 muscle up or 3 pull up and 3 dips 10 db front-rack step ups