Warm Up
3 Rounds
10 Spider Lunges
5 Hanging Scap Retractions
10 Alt Samson Lunges
5 Plank to Squat
1:30 Death Stretch/side (:45 low/:45 high)/side
Met Con
:30 on/:30 off for 5 Rounds (30 minutes)
A) Assault Bike
B) Russian Plate Twists
C) Burpees
D) Toes to Bar
E) Box Jumps
F) DB Hang Power Cleans (M: 50/40/30, W:35/25/20)
Mobility
1 Min OH Band Stretch/side
1 Min Single Leg Flexion/side
