WARM UP

(21 min)

7 Minutes Of:

• 1L turf lunge to high knee grab
• 1L jog
• 1L run
• 2L (down/back) side shuffle
• 7 air squats
• 7 HR pushups

-then-

3 Rounds Empty Bar Warm Up:

5 hang clean
5/5 SL RDL to hang clean
5 push jerk
5 back squats
Rest :45

MOBILITY

:90 tactical frog
:60/60 banded front rack stretch

PART I.

(17-19 min)

5 Rounds of Barbell Complex:

7 hang squat clean + press
5 hang clean
3 front squats
1 strict press

*Rest :90 between rounds

**Rest 3:00 between part I/II

PART II.

Alternate between machines with time left – “you go – I – go” (1 person works/1 person rests) 

:60 HARD!!! 6% incline treadmill run
:60 HARD!!! Row