Warm Up 2 X's:


  • short lap
  • burpee boad jumps
  • 5 handstand kick ups 
  • 10 PVC good mornings
  • 10 PVC wrist stretch

1 min ea. side: banded hamstring distraction

Super set .
4X6 each arm DB bell Strict press
4X10 DB box step up. Alternate

0-5 min. Short Lap.
Then time remaining 10 T2B then 5 burpees.
5-10 min Short Lap
The time remaining 10 push Ups 5 burpees.
10-15 min short lap
Time remaining Max Hang power cleans 40% 1RM
Post total reps and weight of HPC.