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Health and Fitness
A.0:10-0:25

Four sets of:
BB RDL x 8-10 reps @ 2011, Rest 60s
Russian Step up x 8 each leg, Rest 60s
Plank x 60-90 seconds, Rest 60s

B. 0:25-0:35

From Synergy

3 rounds of:

– 30 DU’s or 60 Singles

– 10 DB push press or 6 wall-walk-ups

Then 2 rounds of;

– 50 DU’s or 80 singles

– 12 DB push press or 7 wall-walk-ups

Then 1 round of:

– 70 DU’s 0r 100 singles

– 10 DB push press or 8 wall-walk-ups

D. Mobility of choice
Classic:
A. 0:10-0:35

Every 2 minutes, for 10 minutes (5 sets):
Clean x 1.1 (rest 10 seconds between singles)
B. 0:25-0:35

From Synergy

A. Complete for time;

3 rounds of;

– 3 hang cleans

– 30 DU’s

– 6 HSPU’s

Then 2 rounds of;

– 4 hang cleans

– 50 DU’s

– 8 HSPU’s

Then 1 round of;

– 5 hang cleans

– 70 DU’s

– 10 HSPU’s