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4/2/2021

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Warm up – 10 min: 

  • 15 Pause Calf Raises + 15 Tib Raises
  • 10 Banded Reverse Step Ups from 12″ box /Leg
  • 10 Cossacks + 10 Pause Goblet Squats
  • 10 Straight Arm Band Pull Downs + 20 Band Pull Aparts

Strength:

3 sets: 3 Power Cleans + 3 Front Squats + 3 Shoulder to Overhead

Conditioning: 

Partner or Solo Options

For Time:

  • 20 Overhead Plate Walking Lunges
  • 3-10 Muscle ups/10 Pull ups
  • 20 DB/KB Front Rack Walking Lunges
  • 3-10 Muscle ups/10 Pull ups
  • 20 DB/KB Farmer Carry Walking Lunge
  • 3-10 Muscle ups/10 Pull ups

If partner – alternate rounds