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3 Way Hip Stretch x 3
3 Rounds
20 Hops on Plate
10 Banded Good Morning
3 Kip Swing + 1 Pull Up + 3 Kip Swing
10 Air Squat
4 Rounds
90 Double Under
28 Wall Ball (20/14)
12 Bar Muscle Up
11 Power Clean (155/105)
Goal: Sub 25 min
3×15 Push-Up Plus
3×15 Band Pull-Apart
3×10 Ring Row Protract/Retract
3×10 Standing “W” (5#/2.5# plate)
1×10 of Each: Lateral/45/Front Raise (5#/2.5# plate)
