Warm Up 2 X's:

  • 250 m row 
  • 7 Inch worm walk outs
  • burpee broad jumps
  • 5 handstand kick ups 
  • 10 PVC good mornings
  • 10 PVC wrist stretch

Mobility:
1 min ea. side: banded hamstring distraction

Weightling:
Hang Power Clean. 1 with pause at the top of the knee + 1 HPC from the floor. Every 2 mins. for 10 mins. 60%-65%-65%-70%-75% (if you don't know 1RM build by adding 5 % each round)

Workout:
10 rounds:
20 Du's
Then: odd minute KB Swing 24k/32k
Even minute overhead plate lunge. 45/25#

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