WARM UP
3 Rounds, NOT for Time:
200m
6 Plank Scap Retractions
5 Walkouts
4 Spiderman
3 Russian baby maker
3 Rounds of Barbell Warmup (empty barbell)
5 Good Mornings+5 Elbow Rotation+5 Shoulder Press+5 Front Squats+5 Stiff Legged Deadlifts
STRENGTH
In a 10 minute clockBuild to a heavy Double Muscle Clean
CONDITIONING
“BOLD“
TABATA
45” ON / 15” OFF x 19:
Minute 1: Max Air Squats
Minute 2: Max Alt Dumbbell Snatches
Minute 3: Max Push-Ups
Minute 4: Max Wall Ball
Minute 5: Rest