A. Dynamic Stretches
B. (For warm up)
15-12-9
Tall med ball squat clean 20/14
21-15-9
Med ball overhead sit up
42-30-18
Med ball Russian twists
84-60-36
Mountain climbers
C. (For time)
3 rounds:
5 hang squat clean 185/125lb
10/7 cal bike
3 rounds:
5 hang squat clean
200m run
3 rounds:
5 hang squat clean
3 wall walks
D. (Every minute for 7 minutes)
2 clean pulls
100-110%
E. Static stretches
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