June 24, 2015

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 16 minutes:

Clean x 2 (75%-80%-85%-90%-90+% …)
C) 4 rounds for time:

50 Double Unders

10 Squat Cleans @ 185-lbs/105-lbs

15 Chest to Bar Pull ups

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