Warm Up;
4 rounds
Run 400m
1 set of push up 21’s slow tempo (7 bottom half push-ups, 7 top half push-ups, 7 full push-ups)
1 set of inverted row 21s slow tempo(7 bottom half, 7 top half, 7 full)
Mobilize
A. 3 sets of 5 Single arm D-Ball Ovhd Squats
B. For Time*
50 Cal bike
10 burpee box jump overs 24/20
40 Cal bike
20 burpee box jump overs 24/20
30 cal bike
30 burpee box jump overs 24/20
20 cal bike
40 burpee box jump overs 24/20
10 cal bike
50 burpee box jump overs 24/20
*Every 2 minutes including the start 3 touch and go power clean and jerks 205/125
C. Class Workout
D. 4 sets of 10
Strict Ring Pullups
Double Dumbell Row
E. 3 x
8 GHR + 10 Hip Ext