Strength
7×4 Front Squats
Conditioning
3 Rounds for Time
50 Double Unders
25 Toes to Bar
10 Clean and Jerks (135/95#)
Core
Plank Pulls
Hip Extensions
Sweat Class
A. 3 sets of:
Close grip Bench press x 10
Negative pull ups x 5
B. 500 m row (time trial)
C. 5-8 sets of:
10 Plank Pulls
10 KB Swings
Rest 30 seconds between sets
