WARM UP

(14 min)

: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:

(24 min)

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 barbell high pulls (85/55)
• 21 hr push ups
• 15 high pulls
• 15 hr push ups
• 9 high pulls
• 9 hr push ups
• 21 plate accordion crunches (25/15)
• 2 lengths bear crawl
• 15 plate accordion crunches
• 2 lengths bear crawl
• 9 plate accordion crunches
• 2 lengths bear crawl

-then-

2,oooM row or treadmill run to equivalent of rower (IF TIME ALLOWED)