WARM-UP:
3 rounds
10 Cal Bike
10 Y, 10 T lifts with 2 ½ # and or 5# weight
10Beat Swings
3 Position Lunge, T-Spine stretch with Foam roller and barbell, PVC’s
SKILL:
3 x 12 Strict Pull-ups
3 x 12 horizontal Ring rows
3 x 12 Weighted Hip Extensions
MET-CON:
AMRAP 8’
8 Push Press 95/65# Comp: 135/95#
8 Box Jump Overs 24/20
8 Squat Cleans 95/65# Comp: 135/95#
