Monday

Warm-up
3 Rounds
200m Row
12 PVC OH Squats
12 Straight Leg Sit-ups
12 BB Hang Power Cleans
Fitness & Performance – Squat Complex (Weight)
3 Supersets:
8-6-4 Back Squats
5-5-5 Front Squats
Rest 2:00 between sets.
Metcon (Time)
Fitness & Performance
"10 Rounds For Time:
5 Squat Cleans
10/7 Calorie Erg

Fitness : 115/85
Performance : 135/95
RX+ : 155/105
Warm-up
Optional Cool Down Stretches:
1min Pike
1min Pigeon (each side)
1min Cross Body Stretch (each side)