Mobility:
1 Round on each side...
10 Stride-stance Good Mornings
45 Sec. PVC Rack Stretch

Warm-up:
2 Rounds of...

  • 1 Minute Jump Rope
  • 10 See Saw Steps
  • 15 Wall-balls
  • 20 Walking Lunges
  • 200m Row

Strength:
4 Rounds...
Min 1: 3 Pull-Up Negatives (3-5 Sec.)
Min 2: 3 Dumbell Row (Each arm)
Min 3: 10 Face Pulls

Conditioning:
"DT"
5 Rounds for Time

  • 12 Deadlifts (155/105)
  • 9 Hang Power Cleans (155/105)
  • 6 Shoulder-to-Overhead (155/105)

Last Seen: 3/8/2016