WARM UP
:30 go’s
- jumping jacks
- quad stretch (per side)
- inch worm
- down dog push ups
- hamstring stretch (per side)
- spiderman
- sampson (alternating)
- air squats
-then-
3 rounds of:
- 75 bicycle abs
- 50 crunches with feet up
- 25 alt. single leg raise & crunch
PART I:
6 Rounds of a barbell complex of:
- 5 hang cleans
- 5 squat hang cleans
- 5 push press
- 5 back squats
- 5 bent-over rows
*rest 2 minutes after each round
PART II:
FOR TIME
- 21.15.9. barbell high pulls (85/55)
- 21.15.9. hr push ups
- 21.15.9. plate accordion crunches (25/15)
- 2 lengths bear crawl
-then-
2,oooM row or airbike equivalent to row(IF TIME ALLOWED)