10-20-2021

Warm-up

3 rounds
100′ walking lunge
15 Banded Good mornings
15 KBS
3 rope walks
5 Burpees

Mobility

PVC
1min 3D dynamic calf stretch

Conditioning

AMRAP 12 min
4 power cleans @ 70%
12 Hand release push-ups
24 double unders or 40sec of double under
attempts

Cashout

Cash-out
50 in and outs
50 2 count Russian twists
50 Alternating V-ups
50 Pulse ups.