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2 minute Bike, Row or Run
2x
:30sec Banded Lat Stretch
:15sec Reverse Grip Hang
10 Scap Pull Up
10ea OH Walking Plate Lunge
30 High Knees
30 Buttkickers
AMRAP 15 min
1 Hang Power Clean (185/125)
3 Push Jerk
Run 200 meters
1 Rope Climb
3 Strict HSPU
Goal: 6+ Rounds
AMRAP 15 min
3 Hang Power Clean (115/75)
3 Push Jerk
Run 200 meters
3 Rope Climb Attempts or Lay to Stand Variation
3 Barbell Z Press
Goal: 6+ Rounds
AMRAP 15 min
1 DB Hang Power Clean (50s/35’s)
3 DB Push Jerk (50’s/35’s)
Run 200 meters
1 Rope Climb or 8 Strict Pull Up
3 Strict HSPU
Goal: 6+ Rounds
15min AMRAP
6 Clapping Push Ups
12 Jumping Lunges
200m Run
5ea Stagger Push Ups (left & right)
:20 Hollow Hold or 20 Hollow Rocks
Tempo Barbell Row: 3 x 8 (:3 sec down and :3 sec up)
Dumbbell Pull over: 1 x 20
Mini Band Tricep Extension: Accumulate 75 reps in as few of sets as possible
3xs 10ea.:
Front Raise
Lateral Raise
Rear Delt Raise
External Rotation
