Row 400m
Banded Hip Thrusts x 30r w/ :30 Hold
Banded Clams x 20 e/s
Russian Baby Makers x 10
Arm Circles x 30 e/d
Then..,
Clean warm up
then..,
Power Clean x 3 + 2 Hang power cleans : 15min
Then..,
2 Sets:
3 Rounds
Run 200m
10-15 Toes-to-Bar/
Run 200m
10-15 handstand push ups/ seated z-press
-Rest 3:00 between rounds-
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