Friend or Foe???

Warm Up and Mobility

4 Sets – Building (from rack)
5 Overhead Squats

*after each set complete 7 Half Kneeling Landmine Press – per arm*

*Complete strength after conditioning*

” The Sandspider “

Every 90 seconds x 8 Sets

3 DB Squat Snatch R
3 DB Squat Snatch L
200ft Shuttle Sprint
3 DB Hang Clean and Jerks R
3 DB Hang Clean and Jerks L

*Choose a DB that allows you to finish the interval close to 1:00 – 1:15*