A) Warm Up
Row or Air Dyne for 2 minutes
15 Weighted Glute Bridge
1 length High Knees
20 Tuck Jumps
10 Bird Dogs total
10 Crab Walk Alternating toe touch (Holding crab walk position, opposite hand touches opposite toe)
Scap Activation
B) Every 2 minutes on the minute for 12 minutes:
Clean x 2 (75%-80%-85%-90%-90+% …)
C) 8 sets:
Banded sprints x 50 m
(Alternate with a partner; rest 30 seconds between sets)
