A.
5:00 Easy Bike
B.
Two Sets of:
10 Alternating Bird Dogs
10 Roll to Candlestick
20 Side Hip Raises (10 per side)
20 Banded Good Mornings
C.
Four Sets of:
10 KB Swings (light)
10 Single-leg KB RDL (light, 5 per leg)
10 Hanging Knee Raises
D.
Six Sets:
2 Deadlifts + 1 Power Clean + 1 Hang Power Clean
(Build to a Heavy Complex)
E.
For Time:
60 Double Unders
30 Toes to Bar
Rest 1:00
60 Double Unders
30 Deadlifts, 135 lbs
Rest 1:00
60 Double Unders
30 Toes to Bar
Rest 1:00
60 Double Unders
30 Power Cleans, 135 lbs
F.
Five Sets of:
1 Strict Press +
2 Push Press
+ 3 Push Jerks
G.
50 reps as Cool Down:
Reverse Hypers
Hollow Rocks
Banded Good Mornings
============================
D.
135,165,185,205,225,255 lbs
E.
10:05
F.
115,145,165,185,205 lbs
G.
2x25 for each movement
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