A) 3 minutes row or Air Dyne
1 minute Wall Stretch
1 minute roll out hips/side
1 minute Pike Stretch
1 minute weighted plank 45/25
45 sec/side Side Plank
1 minute weighted Plank 45/25
5 minute technique work with coach.
B) Deadlift 5 x 4 @ 80%
Rest 2 minutes between sets.
C) EMOM FOR 12 minutes:
3 Power Clean 165/115
5 Ring Dips
7 Box Jumps 30″/24″
