GENERAL WARM-UP:

Hip, Shoulder and Ankle Mobility

PART 1: STRENGTH & COORDINATION

Every 90″ For 13:30

8 Cross Body Step – Ups Per Side
30 – 45 Top of Pull-up Hold
8-10 Filly Z-Presses Per Side

PART 2: INTERVALS

FITNESS/SPORT

3 Rounds, For Max Cals

1 Lap Buy In
Assault Bike

Rest 2:00 After Each Set

Then,

3 Rounds, For Max Reps

20/14 Cal Row Buy In
Burpees To Pull-up Bar

Rest 2:00 After Each Set

PART 3: STRETCH

or

OLYMPIC WOD

WARM-UP: 10 Minute Movement Flow and Mobility

Then, Barbell Warmup with an empty barbell or very little weight.

PART I: 10 Minute Clock:

Alternating with a Partner Establish a Challenging:

Clean Grip Deadlift (w/ 5″ Eccentric) + 1 Halting Clean Pull (Pause at Knee) + 1 Hang Clean Pull (w/5″ Eccentric)

PART II: Every 90″ For Nine Minutes (6 Sets)

1 Flat Footed Clean Pull + 1 Clean

PART III: Every Two Minutes For Ten Minutes (5 Sets)

1 Hang Clean + 1 Clean