12/29/23

WARM UP (12 minutes)

EMOM for 12

M1) 30- 40 second Bike (or) Ski

M2) 30-40 second Glute Bridges

M3) 30-40 second Jump Rope

M4) 30-40 second DB Hang PWR Clean

CORE & ACTIVATION (12 minutes)

EMOM for 12

M1) 20/20 second Staggered Side Plank

M2) 30-40 second Alt Leg Lifts

M3) REST

METCON

For time (24 minute CAP)

1 Rounds of:

30 Hang PWR Cleans @ 95/65

60 Sit-ups

*rest for 3 minutes

2 Rounds of:

15 Hang PWR Cleans @ 115/85

30 Sit-ups

*rest for 3 minutes

3 Rounds of:

10 Hang PWR Cleans @ 135/95

20 Sit-ups