Warm up(10)
3rds
20 jax
10 single leg dl
6 walkouts

WRK(33)
WRK 15:00 REST 3:00 WRK 15:00
12 dumbbell hang clean w/alt shoulder press
db hang clean + right + left alt sh press =1
6-20m shuttle run + 10 mountain climbers
run 20m complete 10 climbers x6
12 dumbbell floor bridge press
floor bridge + db chest press
24 pop ups(sit to a box or chair and hop up)
12 plank dumbbell row(high plank + s/a row)
*high plank + s/a db row right + left

Finisher
50 russian twist
1:00 samson stretch