Warm up(0:00-10:00)
10 walkouts
10 air squats

10 cal row
10 air squats

10 active spiderman
10 air squats

Mobility(10:00-15:00)
Pigeon pose-1:00 min per
Wrist stretch-1:00 min per
Chest stretch-:30 sec per side

Pointers-
Row-quick handle return, chest high, full r.o.m.

Wallball-keep ball high in front of face, full r.o.m.

DB hang clean-alternate every 5 reps, pull under db. Focus on good form throughout.

Weightlifting(20:00-35:00)
Squat cycle-week 3- pull your chart.

Metcon(20)
"Speed Boat"

3 Rounds For Time:

30/21 Calorie Row

25 Wallballs (20/14)

20 Dumbbell Hang Clean and Jerks (50/35) alternate arms every 5 reps

Opt(12)
-FT20-300m row on the 2:00 min x5. Stimulus-Sprint, score equals slowest time.

-3x10
alternate hammer curls ss w/dips-your choice on style of dips

-1600m walk/run

Finisher
30 w-raise
15 side plank punch thru
30 leg ext to hip raise
1:00 min quad stretch per