Friday, 7/10

Warm Up

3 Rounds Of
20 Jumping Jacks
10 Hip Bridges
8 Alt Dead Bugs 
6 Squat To Bootstrapper 

1 Min Single leg Flexion/side
1 Min Standing Calf stretch/side

Prep:
1×15/12 Cals (moderate pace)+12 Alt Lunges
1×15/12 Cals (moderate pace)+6 DB Hang Power Cleans

Met Con

20 Min AMRAP of
15/12 Cal Row or Cal Bike
12 Alt Pistols (or 10 split squat per side) 
15/12 Cal Row or Cal Bike 
12 DB Hang Power Cleans 2×50/35s

Core

Plank Hold
2 Rounds
:45 Plank/:15 Rest
:45 Side Plank (L) /:15 Rest
:45 Plank/:15 Rest
:45 Side Plank (R)/:15 Rest