3:00 Echo bike + 3:00 Row @ easy pace
2:00 Echo bike + 2:00 Row @ moderate pace
1:00 Echo bike + 1:00 Row @ hard pace
+
2 rounds
10 Scapula push-ups
10 Plate squats**
** Hold a plate in front of your body w/ slightly bent elbows to work on depth and balance on your squat
+
Build to workout weight on hang squat clean in sets of 3-5
– Practice HSPUs between sets
+
3-2-1
Hang squat cleans @ workout weight
Strict handstand push-ups