Monday

 Aerobic Work:10-1 of:
- Dual DB Seated Alt. Filly Press (1 DB in Front Rack position hold. other DB Press traveling up through full ROM)
- Dual DB Renegade Row
* AD .7/.5 mile b/t each set
* Should be using same wt. for both movements

Strength Work:
Gymnastic Warm Up:
8 min AMR:
Hip To Rings; 3-5 reps
Single Arm Plank – 15 sec/side
Candle Sticks X 8-12
+
A. Clean Complex: Hang Clean Pull X 2 + Hang Clean Pull X 1 + 1 HSC – build – 12 minutes
B.  Every 60 seconds 1PC + 1 Thruster x 10 sets – small build if possible
+
AMR: 9 minutes:
8 KBS
8 KB Goblet Squat
1R/1L - TGU @ the top of ea. TGU + 3 S2OH
* Same wt. for all movements