
Warm Up
500m Row
10 OHS
Shoulder Mobility
Dynamic Stretches
MOVEMENT STANDARDS
Strength
Power Cleans
6-3-1-1-1
Conditioning
21 Calorie Row
15 Burpee Box Jumps (24″/20″)
9 Cleans (135#/95#)
15 Burpee Box Jumps (24″/20″)
21 Calorie Row
*7 Min Cap*