1.Warm up

3 Round

20 Mountain Climber

10 Plank Shoulder Tap

 

2.Mobiltiy

Side Band

Row Front Raise (overhead)

 

3.Skill

MB Power Clean & Shot

 

4.Cardio

5 Round For Time (30min cap)

30/24cal Row

30 Burpee Wallball Shot (20/14) *NO Push up NO Squat

90 Double Under (A.DT)