MOBILITY & WARM UP
10′ Mobility Around trouble area, Then:
400 mt Easy Jog; Then:
3 Rounds:
5 Pull-Ups (Row-Kipping-Strict)
10 Sit-Ups
15 Air Squats
30 Sec Warrior Stretch each side
Into (all done with an empty barbell)
2 Rounds of:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Stiff-Legged Deadlifts
5 Front Squats
5 Strict Presses
1′ Rest
SKILLS
Air Squat – Clean Warm Up
CONDITIONING
3 Rounds For Time:
50 Air Squats
25 Deadlift #70/48
12 Hang Power Cleans #70/48
Time Cap 15′
