WARM UP
1′ machine
Then: 2 Rounds of:
10 Hollow Body Rocks
10 Push Ups
5 Inchworms
5 Good Mornings+5 Elbow Rotation+5 Shoulder Press+5 Front Squats+5 Stiff Legged
Deadlifts
5 Pull Ups
STRENGTH
Clean Warm Up
In a 10 min, build up to a heavier 3 rep Power Clean.
CONDITIONING
“MUSCLE GROWT”
For Time With a Partner
15 Rounds Of:
While A do Max Cal machine
B do 1 Round Of
1 Wall Walk
3 Power Clean
6 Knee to elbow
Change Every Round
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