WARM UP
400 meter run at 60%
5 min joint prep
weighted body line on back (try and lay on the platform with arms over the platform to gain extra ROM x 10 reps plus 30 sec hold x 2 sets
world's greatest stretch x 6 reps
A. AMRAP in 3 minutes:
Hang Power cleans x 7 85/135 lbs
Ring Dips x 3/5
Rest 5 minutes
B. AMRAP in 3 minutes:
Toes to Bar x 5
Burpees x 7
Rest 5 minutes.
C. Repeat A.
Rest 5 min
D. Repeat B.
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