WARM UP
5 min joint prep
400 meter run
QM gallop x 4 lengths
brachiation for 3 minutes
protracted push ups x 10 reps
3 x 5 hovering push ups, ring push ups, push ups
A. TGU x 5 reps/side x 4 sets (go up in weight with each set)
Rest 2 min
B. AMRAP in 12 minutes:
Hang Power Cleans x 12 65/95 lbs
burpee box jump overs x 15
KB Swings x 30 American if possible 35/55 lbs
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