WARM UP

200 Singles

-then-

10/10/10 bent over DB I’s. Y’s, T’s
10 active sampson
10 down dog pushups
5/5 SL bridges
10 air squat to calf raise
10/10 alt. SL RDL

MOBILITY

:90/90 1/2 knee towel front rack stretch

PART I.

E2MO2M x 24 Minutes:

M1 – 5 barbell cleans + 3 barbell push jerk
M2 – 200M sprint

PART II.

4 Rounds – clock does not stop

1:00 box jumps
1:00 max cal rows
1:00 burpees until reach 47 then becomes HR pushups
1:00 butterfly sit-ups
1:00 rest