Every 1:30 x 7 Sets: 1 Power Clean 1 Hang Squat Clean 1 Squat Clean
3 Rounds: 400 Meter Run 7 Power Cleans 7 Hang Squat Cleans 7 Squat Cleans
Pounds: 135/95 2 Sets: 12 Front Rack Kettlebell Box Step-Ups (24"/20") 12 Weighted Hip Extensions
"If Lincoln was given six hours to chop down a tree, he would spend the first four hours sharpening the axe." Pre-Class: 2:00 Cardio 1:00 Banded Tricep Stretch 1:00 Downward Dog Warm Up: 5-4-3-2-1 Pul
"Seek good from within yourselves or you'll never find it." Pre-Class: 2:00 Cardio 1:00 Front Rack Stretch 1:00 Wrist Stretches Warm Up: 3 Rounds 25' Duck Walk 25 Lateral Hops 10 Push Ups 10 KB Sumo H
"Laziness doesn't get a vote." Warm Up: 3 Rounds 25 Kipping Swings :30 Wrist Stretches :30 Dorsiflexion Each Side 10 Cossack Lunges 35:00 To Complete At A 1:1 Ratio With A Partner: 5,000m Row 10 Round