Wednesday 6:30pm Barbell

Warm up

3 rounds

1:00 bike or row

20 Bosu Squats

30 Bosu Mt. Climbers

1:00 bike or row

15banded squats

10 banded lunges (10 each leg)

1:00 bike or row

4 sets 3 hollow rocks into :10 sec hollow hold

1:00min happy baby pose

Clean Drills

Muscle clean + Angel Drop + Tall clean

Emom x 8 every 2:30

1 clean pull + 1 hang clean +

Odd Min.

6 Front Rack back stepping lunges

Even Min.

2 Front squats + 5 Bar Facing burpees