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) 5 Rounds for time:
7 Tire Flips
7 Burpee Jump throughs
(Burpee jump through= Complete a burpee and jump into the centre of the tire, then jump out the other side)
