October 4th

Log Out

Warm Up

Dynamic Warm Up (7-10 minutes)

---

Hang Power Clean and Jerk

Every :90 sec x 8

1 Hang Power Clean and Jerk

---

Slow Roast

10 Rounds

3 DB Lungesters #35's/25's

5 Pull Ups

7 Burpees

9 Sit Ups

---

Cool Down

5 minute (minimum) walk/bike/row at an easy pace.

Cat Cow Stretch 1 min

Kneeling Hamstring Stretch 1 min/side

---

Accessory

3 Sets

12-15 Banded Straight Arm Lat Pull Down

8-10 DB Single Arm Upright Row

:30sec Plank March