Warm Up:
200m Row
100 Jump Rope
50 Plank shoulder taps
25 Lat Overs
12 Glute Bridge
6 Burpee
2 x 15:
Banded Good Mornings
Band Pull Apart
Performance: 5 rounds for time
12 Deadlifts (#95/#65)
9 Hang Power Clean
6 Bar facing Burpees
Aux Work: 2 x 12-15
Chin up grip Pull Down
GHD Sit Up
Low Row
Fitness: FOR TIME
21-15-9
DB Push Press
Ring Rows
Sit ups
into…
400m
into…
21-15-9
Calorie
Ball Slam
Russian Twist
into…
400m