Warm Up
30-40 band pull aparts
then with miniband
15+15 banded side steps
15+15 banded monster walk
10 banded hip bridges
10+10 single leg hip bridges
10 banded dynamic squat strech
then 3 sets of :
1:00 row or air bike
50 single unders
7 GTOH with plate
14 Plate hops
3 squat cleans, starting with empty barbell and adding weight each round close to workout weight.
4 burpees
Workout Prep
2 squat cleans @wod weight
4 bar facing burpees
18 double unders