WARM-UP

5 min Row 70->85% effort

Then;

Lunge stretch

High skips

10 PVC Pass through+ toe touches

10 Leg swings each direction

10 Banded Good mornings

15 Push-ups

Accumulate 40 Heavy Russian kettlebell swings

STRENGTH

Deadlift- 8 x 3, 1 set every 2 min @80%+

METCON

10 min AMRAP

10 Hang Power Clean

2 Round of “Cindy”(5 Pull-ups, 10 push-ups, 15 squats)

15 Box jumps