WARM-UP
2rds
1min Jump Rope
10 Banded Squats
20 Crunches
10 DB Bent Over Row
10 (5ES) DB Clean Deadlift
-then-
:20ES Thread the Needle
:20ES Pigeon
:20ES Runners Lunge
:30 Shoulder stretch childs pose
DB MOVEMENT PREP
1. 7rds For Time:
14 DB Power Cleans (7 each side)
14 DB Goblet Squats
10 Banded Pull Downs (seated banded rows/ DB bent over row/ 7pull-ups)
30 Double Unders (30sec practice, 60 Singles, 30 penguins)
2. CORE FINISHER Tabata 20on/10off (2min at each station before moving on) S1: Sit Ups S2: V-Ups S3: Deadbugs S4: Plank Up/Downs
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