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11/22/21

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Warm up:

2 rounds:

  • 10 Cossacks + 10 Pause Goblet Squats
  • 30 sec Close Grip Bar Hang
  • 15 Rocking Hip Flexor Mob/side
  • 1 arm Overhead Carry

Strength:

  • Back Squat 3×10 @31X1
  • Filly Press 3×10/arm
  • Strict Pull ups 3 x Max Reps @30X3

Conditioning:

3 sets – 2 min ON/OFF:

  • 250/200m Row
  • 50 ft. Walking Lunge
  • Hang Power Cleans for Remainder

Score is # of Hang Cleans