Mobility
- 1:30 Foam Roll Quads
- 1:00 Twisted Lizard (each side)
- 0:30 Chair Pose
- 0:30 Chair Pose w/ Twist (each side)
Warm-up
5 minutes for quality:
- 15/12 Calorie Row
- 10 Glute Bridges
- 12 Barbell Bicep Curls
- 8 Burpees
Strength
Front Squat:
- Every 2:00 x 5 sets
- 5x5 @ 76%
Conditioning
16 minute AMRAP:
- 10 Dumbbell Clean & Jerks (45/30)
- 20 Step-ups
- 20 Push-ups
- 20/16 Calorie Row
Focus Movement = Dumbbell Clean & Jerks
