Warm up: 4 rounds of nose breathing Cindy
mobilize as needed
A.
4 rounds
6 min
Run 800 m
Max legless Rope Climbs
Rest 2 min
Goal same splits and rc on all rounds
B.
9 squat cleans 185/125
6 squat cleans 225/155
3 squat cleans 275/185
Rest 2 min
3 squat cleans 275/185
6 squat cleans 225/155
9 squat cleans 185/125
C. Class(do IM30 instead of IM60 if you’re smoked)
D.
3x for quality. Add load to anything you want/can
Ring Plank hold :30
Reverse(chest up plank hold) :30
Single leg glute bridge hold :30
Single leg glute bridge hold :30