Monday, October 21

Warm Up:

30 Seconds

Push up to down dog

Active Spidermans

Mountain Climbers

Squat Jumps

Active Samson

Slow Burpees

Glute Bridges

Single Leg Glute Bridges (30 Seconds Each Side)

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

SWOD:

Hang Power Clean

Heavy Set of 3

WOD:

AMRAP 12:

15 Burpees

12 Deadlifts (155/105)

9 Hang Power Cleans (155/105)

6 Push Jerks (155/105)