Pretty light, easy workout
Warmup
10x pull-ups
10x push-ups
10x light snatch
1. Interval
a. 5x Snatch
b. 10x push-up w/ feet on BOSU
c. 10x body row
d. rest 1 minute
5 rounds
10x pull-ups
2.
a. 10x SLDL each side
b. Abs
(round 1 - incline boxer abs, 10 each direction; round 2 - 15x incline crunch w/ resistance band; round 3 - 20x dead bug)
3 rounds
10x pull-ups
200 abs, various exercises
Stretch
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