MOBILITY & WARM UP

500-350-200 Meter Row
After each set:
10 Hollow Body Rocks 
10 Superman
5 Dowel Passovers + 5 Dowel OHS
3 Walkout

2 Rounds  
Barbell Warmup 
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Presses (behind the neck)
5 Stiff-Legged Deadlifts
5 Hang Muscle Squat

CONDITIONING
“TWO MINUTE FOR GLORY”
“On The 2:00” x 3 Rounds (18:00):
A) 12/9 Calorie Row, 7 Power Clean , 7 Front Squats
B) 12/9 Calorie Row, 12 AB-Mat Sit-Ups
C) 12/9 Calorie Row, 7 Thrusters, 7 Pull-Ups
Rx – Barbell – 35/25