A) 2 Sets
Quadruped Alt Arm/Leg Raise x5 ea.
Superman Arch x15
Wall Squat Hold x20-40 sec
then do:
3 Sets
Stiff Legged Deadlift x5
Hang Muscle Clean x5
Front Squat x5
*Add weight each set in small increments (5-20 total lb each set)
B) In 15-20 Minutes Establish A 1RM Hang Squat Clean
C) 3 Rounds Ea. For Time Of:
20 Burpees Box Jump Overs (24″/20″)
30 Pull-ups
40 Kettlebell Swings (53/35)
rest 5 min
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