Prep
1) Foam roll wherever you need it.
2)
AMRAP 5:
5 Barbell RDLs
5 Front Squats
60s Row increasing pace
A.
5 Rounds With A Partner
20 Hang Power Cleans (135/95)
400 Meter Run
30 Wall Balls (20/14)
500 Meter Row
40 Air Squats
L3: (115/75)
L2: (95/65) (14/10)
L1: (DBs 30/20) (10/8)
B.
Recovery
5 Mins easy Bike/Row/Jog/Light Sled-Pull etc
C.
Cooldown
– Scorpion Stretch – 60s each
– Pigeon Stretch – 60s
(5 breaths each position, long inhale, longer exhale)