Warm Up
400 meter Run
Then
3 Rounds
10 Glute Bridge
10 TGU 5/5
10 Ring Rear Delt Fly
10 Up Downs
Max rounds in 3 minutes of:
95/65 pound Power cleans, 3 reps
6 Grasshoppers L+R=1
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
Cash Out
150 Sit Ups