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WARM UP
5 Shuttle Runs
10 KBS
10 Jumping Air Squats
10 Sit ups
Dynamic Stretch
STRENGTH
Squat Clean
Clean Warm Up
6 rounds every 90 seconds
5 reps Squat Clean
WOD
Goat Head
Every 7 min (3 sets)
25/20 Cal Bike
2 Rds of Cindy
25/20 Cal Bike
Row option 30/25
Score is time for each set
ICING
Reverse Step ups
Muscle Up Progressions
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