Group Warm-up

• 400 m Run then 2 rounds @ 30 sec each of…
  • Skips
  • Air Squats
  • Stiff Leg March
  • PVC Pass Through
  • PVC OH Squat
  • Plank to alt Toe Tap

Workout – For Time

• Set #1 – 5 RDs
  • 9 Push-ups on DBs
  • 9 Hang Squat Cleans
  • 400 m Run (after 5 RDs)
• Set #2 – 5 RDs
  • 6 Burpees o/ DBs
  • 6 Hang Squat Cleans (Increase Weight)
  • 400 m Run (after 5 RDs)
• Set #3 – 5 RDs
  • 3 Push Press
  • 3 Hang Squat Cleans (Increase Weight)
  • 400 m Run (after 5 RDs)

Core Finisher (4 RDs)

• • 5 AB Wheel Rollouts/ Walkouts
  • 10 Paloff Press (5/5)
  • 15 Alt V-ups