Warm-up
3 Rounds
200m run
10 Barbell RDL
10 Good mornings
10 Air Squats
*Add light weight each round
Mobility
Adductor Rolling
IT band Rolling
Banded Leg Stretching
WOD(20 minutes)
5 Rounds
15 Bar Facing Burpees
12 Deadlifts (135,95)
9 Hang Squat Cleans
6 Thrusters
Rest 1 Minute
Level 2- (115,75)
Level 1- (95,45)
Lite – (45/35)
Extra Work
100/75 Cals Bike
100/75 Cals Row
100/75 Cals Bike
ADV – 150/110 cals
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