General Warm up :
10’
5 ab walk
10 hip hinge
30” hanstand hold
1 lap spiderman lunge
5 sumo squat
1 lap duck walk
Conditioning : 250 x 3 Row 1:3
Conditioning : Complete as many rounds as possible in 20 mins of:
5 Power Cleans, 65/45 Rx , Intermediate 45/30 , Newbie 30/20 , 20/15 Beginner (muscle clean )
10 Toes To Bars
15 Wall Balls, 20/14 lbs, 10 ft
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