A) 2 minute Row/Air Dyne
1 minute of pigeon Stretch/side
1 minute Roll out quads/side
1 minute Banded Tricep Stretch/side
1 minute Posterioir Shoulder smash with lacrosse ball
1 minute Plank
30 seconds side plank/side
1 minute plank
5 minutes technique work (coach led)
B) E2MOM for 12 minutes
TNG Power Clean @ 85% of weight from last cycle
Minute 1: 3 reps
Minute 2: 5 reps
Minute 3: 7 reps
Minute 4: 7 reps
Minute 5: 5 reps
Minute 6: 3 reps
C) 12 minute AMRAP:
5 Push ups
10 Toes to Bar
15 Box Jumps 24″/20″
