kb windmillx 10/side
lateral squatsx 10/side
wall angels x10
bird dogs  x10


A Clean skill work 12-15 minutes
*power/ top of knee/ground (3 sec. lift)… not TnG here
~work in 3-5 sets of weighted pull ups x 2-4 reps
Teams of 2 must complete the following
100 cal on AB – while partner holds bb in front rack (115/75)
100 ball slams, 30/20# – while partner holds plank on elbows
100 cal on rower – while partner holds static DL (205/135)

Cool Down
bench oh stretch x 30 sec. x2
banded leg stretch x 30 sec. per direction x 2