CrossFit and Personal Training

• 5 min row

Then,

2 rounds of:

• 10 leg swings – front/back & side to side
• 10 butt kickers
• 10 cossack squats
• 10 scap pullups
• 10 beat swings

• 12 sets x 3 reps @ 60%

Rest 45 seconds between reps

**This needs to be as explosive as possible during the concentric (up) phase

4 Rounds:

• 15/12 Cal row
• 8 Strict pull ups
• 10 Power cleans (135/95)

Rest 3 mins between rounds