Warm-up: Joint Mobility/Dynamic

Conditioning:

3 Minute OTM

Row 250 Meters

*Every minute minute on the minute for 3 minutes Run 250 meters
*If you miss a run turn around and start running again

Rest 2 Minutes

6 Minute AMRAP

12 DB Hang Power Clean
30 DoubleUnders
12 ReneGade Rows (6/6 R/L) 45/30

Rest 2 Minutes

2 Minute Max Double-Burpee Box Jump

Rest 2 Minutes

2 Minute Max Double-Burpee Box Jump

Rest 2 Minutes

3 Minute Max KB WidowMaker 53/35

*Post Results to comments

Cool Down: 3-5 Minutes of light monostructural work (row,jog,bike,skip rope,e
tc)