5 Minute Flow

Pre-Lift:

5 minutes Jump Rope

Continuous 1 Arm (suitcase) Carry x 50 yards x 5 (50 yards down and back then switch x5)

100 Pull Aparts

 100 Face Pulls

50 Back Raises

Goblet Squat 10 sec Pause at the bottom + 1 Squat

KB Swing x 20

Yoga Push Up x 10

Lift:

Power Snatch 3-5×2

Squat 5×10

Bent Over Row + Rear Elevated Split Squat 5×10

Circuit x 3

Stability Ball – Stir the Pot x10

Side Plank x 20 seconds each

5 Pull Ups

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