Warm Up x 2
Row 200m, 8 med ball rotation throws ea. side (partners), 15 KB swings, Tiger Stalk up and back, 10 hanging knee raises, 10 forward leg swings ea. side

Mobility
Hip flexor wall stretch x 2:00 ea. side
Sit on heels with toes back, rock forward pull toes under, rock back to heels stand X10

Speed
6 x shuttle run, ea. for time, rest as needed

Workout
4 rounds for time:
Run Up and back to 1st St.
15 One arm DB Hang Clean + push jerk ea. side (20%BW)
20 wall ball (20/14#)

Intermediate On-Ramp Class:
4 rounds for time:
Run Up and back to 1st St.
10 One arm DB Hang Clean + push jerk ea. side (20%BW)
15 wall ball (14/8#)

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