WARMUP

2 Rounds

200 M Row
10 Bench Hip Bridges 
10 Banded Pull-Apart 
10 Seated Leg Lifts


PART 1

3 RDS
10 Incline Bench Press @ 4020
10 KB Pull-Overs 
10 GHD Hip Extensions 


PART 2 

(W/ Partner Break It Up However You Sit)

60-50-40
Run 1 Lap (Relay Style)
DB Power Cleans 50/35
100 Ft Front Rack Walking Lunge 135/95

(Use 15lbs Bar)

-Modify 
-Lighter
-Knee Up 60/50/30