10/12/2020

Warm-up
Warm-up
2 x
1:30 Bike
10 Single Arm DB RDL R/L
25′ Banded Steps R/L
10 Glute Brides

Barbell Warm Up

Strength
Hang Clean (4 x 1.1.1.1)
Hang SQUAT cleans. :15-:20 btw reps
rest 2:00 btw Sets
Building each set

Metcon
Metcon (Time)
18/14 Cal Bike
15 DB Front Squats 50/35
12 Burpees over DB
15 DB Front Squats 50/35
18/14 Cal Bike

8:00 CAP