WARM-UP -
Hip Halo Warm Up

-into-
3 sets:

WARM-UP -
5 Sets of Rowling (1 Burpee
penalty for every meter over
or under 100m (5 burpee
limit))
- into -
3-4 sets (10:00 time cap)
4 Walking Lunge Steps +
Torse Twist (each side)
5 Clean Grip Deadlifts

To be announced 

WARM-UP - 

2 sets: 

WARM-UP - 

Burgener Warm Up Clean +  Skill Transfer (15:00) 

WARM-UP - 

2 sets: 

WARM-UP - 

3 Rounds 

WARM-UP -
3 sets
1:00 row (easy pace)
5 Alternating V-ups (each
side)
5 Wall Balls (focus on
breathing and arm cycling)
5 Power Cleans (build across)
3 Burpee Pull-Ups

WORKOUT PREP-
1 set

WARM-UP -
2:00 Row

-into-
6 min AMRAP

WARM-UP -
2 sets:
10 Banded Pull Aparts
10 Banded Face Pulls

-into-
3 sets: