Friday

Performance

A. Clean Work 15 min - start w/ dowel or BB warm up.

1 Pwr Clean + 3 HPC

B1. GHD Sit-Up – 12-15 rep. Reach back to WB or Floor.

B2. 1A DB OH Carry – 2 gym length

B3. Wt. Hip Bridge w/ 2 sec pause – Use Bench to elevate feet, put SB on hips.

+

FT:

20 Cal Row

25 Burpee

25 BJSD 20”

25 PP 50K/29K

25 DL same

25 Pull Up

20 Cal Row