WARM UP
AMRAP 8′:
250 mt Row/200 mt Run
30 Alternate Single Arm Kb/Db Swing ( Light Weight )
20 Floor Press ( 10 each arm )
10 Hanging Leg Raises
MOBILITY & SKILLS
Hips – Shoulders – Clean Warm Up
CONDITIONING
AMRAP 20:
60 Double Unders
15 Push Ups Hand Release
15 Hang Power Cleans #61/43
30/21 Calorie Schwinn Bike
If unable to Schwinn Bike, complete a 21/15 Row.