Thursday

Warmup

2 mins of each  Run (400m)  or Row, Airdyne, Jumprope (DU Practice)

4 mins of 4 pull-ups, 6 push-ups (HR) 8 Squats & 10 Sit-ups (no abmat)

5 mins Foam Roll

WOD

2 reps every minute on the minute for ten mins

Power Clean ( Heavy…above 70%1RM)

then

Amrap 12 mins
10 Overhead Walking Lunge 45/25#
15 Burpees
20 KB Swings 50/35#

Cooldown

5 min Airdyne, Row or Run Conversational Pace

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