Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes of workout prep
– broad jump
– RKB swing
– Wall angel
– 30 second double unders

Then
A. Power clean skillwork/build in weight +
5 sets
45 sec amrap kb swing
60 sec burpee box jump
rest 3:15 min b/t sets

I just want to say that on behalf of all the coaches we are extremely proud of all you guys and gals. You have all put out and left it all on the floor. It has been PR city at Savin Rock. Continue to push and great things.

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