- Bike 1 mile- run 1/4 mile
- Dynamic Stretch
- Strength
Power Clean:
3-3-3-3-3 ( working up to 75%-80% 1rm)
then……….. 4 rounds of the following
Do complete Round w.o dropping bar until you get to push ups
- Front Squats x14
- Lunge w/bar in front Rack position X 14
- SGL leg RDL x 7 each leg
- Bent Row x 14
- Push ups x 14
Cool down & Stretch