WARM-UP:
2:00 Machine
2 x
20 Lateral Band Steps, each direction
10 Banded Press
2 x
5 Inch Worms
10 Spiderman Lunge
10 Alternating Bird Dogs
STRENGTH:
Clean and Jerk – Build to Heavy Single
CONDITIONING:
Every 3 Minutes for 5 rounds:
15/10 Calorie Machine
15-12-9-6-3 Front Squat
15-12-9-6-3 Push Press
*build in weight from round to round
