Warm Up

EB
Top down DL x 10
RDL x 10
BB bounces x 30
BB twists x 10 ea. side

Hip opener x 30 sec
Arch rock x 15
Hol. rock x 15

250m row

Burgner

Strength l

DL 5 @ 55%
5 @ 62.5%
2 x 10 @ 67.5%
1 x 10+ @ 67.5%

Strength ll

Every 90sec for 15min
Power clean + hang squat clean (build)

Finisher
Alt TABATA

scullers

arch hold

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