Warm-up
• 20 cal Air Bike
2 rounds:
• 10 Cossack Side Lunges /side
• 10 Jumping Jacks
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left
Strength
10 min EMOM:
• 1 Hang Squat Clean
• 1 Clean & Jerk
After each minute, increase weight to finish heavy.
Conditioning
3 rounds for time:
• 50 Wall Balls 20/14#
• 30 Double Unders
• 10 Ring Muscle Ups