Warm up
4 rounds
Row 200m
Pee Bag throw
(Burpee)

10 meters each:
Spiderman
Lunges
Figure 4
Side Squats
Bear Walk
Single Leg Deadlift
3 Squat + Jump

Conditioning
Teams of 2
15:00
200 cal bike
100 Dumbbell Snatch
Amrap Burpee plate jump

Technique
12:00
Power Clean & Squat Clean drills

Midline
Tabata
- Mountain Climber
- Scissor Kicks
- Touch heels
- Push up Plank