Warm up Ride Bike/row/etc - 3 mins Jump rope - 2 minsyttv Abvent : 3 Rounds of- :30 Plank 30 Jack Knives 2 mins own warm up Clean pro WOD 8 min :30/:30’s ALTERNATE POWER CLEANS (65/95) BAR- OVER BURPE
Warm up 10 mins choice At 10 mins pst the hour, lets do the Abstractor PVC stretches GOOD Mornings - Bend over Rows OR 1-arm Rows 4x6 WOD “Chipper” Tisme 3 mins of max each movement: 1) Pull ups 2).
