Warm Up
Movement Prep/Activation and Increasing Heart Rate
5 Sets of Rowling (1 Burpee penalty for every meter over or under 100m (5 burpee limit))
- into -
3-4 sets (10:00 time cap)
4 Walking Lunge Steps + Torse Twist (each side)
5 Clean Grip Deadlifts
5 Muscle Cleans + Shoulder Press
5 Hang Power Cleans + Push Press
5 Power Clean and Push Jerks
Strength
Bench Press: Heavy SIngle (10-12) Minutes
WOD:
Freedom (RX'd)
5 rounds:
200/175m Row
10 Burpee over Rower
15 Wall Balls (30/20)
(KG Wall Ball: 14/9)
Mobility
1 min couch stretch (each side)
1 min pigeon pose (each side)
1 min quad smash (each side)