Warm Up: Down and Backs or 400m
2 sets:
10 Good Mornings or Glute Bridge
:20 Arm Circle
200m Run/ Row
Performance: DB “DT” 5 Rounds
12 DB Deadlifts (50/35)
9 Db Hang Power Cleans
6 Db Shoulder to overhead
Fitness: 3 sets
1 Prowler Push or Sled Pull down and back
15 Hamer Curls
21-15-9
Calorie
Kb Deadlift
Wall Ball
Sit Up
*Perform 3 Burpees every 2 Minutes
Finisher:
Accumulate 3:00 Hollow Hold
*every time you break, perform 30 mountain climbers