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) 10 minute AMRAP:
60 Bar facing Burpees
30 Overhead Squats @ 115-lbs/75-lbs
10 Muscle Ups
