A) Warm UpRow 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) 18 Minute AMRAP:
40 Wall Balls 20/14
30 Burpees
20 Double Unders
10 Chest to Bar Pull ups
