1.Warm up

Band Arm Circle

Band Rotator Cuff

 

2.Mobility

Chest Open (Wall)

Cobra Stretch

 

3.Skill

HPC Complex

Hang High Pull-Hang Muscle Clean-HPC

 

4.Interval

EMOM 8min

ODD : 15 Bar Push up (A. HR Push up)

EVEN : 9 Shuttle Run (A.8 B.7 C.6)

 

Rest

 

EMOM 8min

ODD : 15 Hang Power Clean (95/65)

EVEN : 9 Burpee Bar Touch