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