4.23

side lying db ext. rot. x 10/side
**half kneeling bottoms up press x 10/side
**single leg DL x 10/side
**Goblet squat x 10
+
7-10 minutes of movement prep

then

A1 full ext. sled drag x 100ft. x 4, rest 0 sec.
A2 bear crawl sled pull x 100ft. x 4, rest 2 minutes
+
“Tweeerk”
Teams of 2 must complete the following:
Complete as many rounds as possible in 18 minutes of:
4 rope climbs w/ legs
Power Clean @ 135/95 x 15 reps
box jump overs x 20 reps @ 24/20″

**for this workout the partners can switch when ever they want to cycle through the reps and movements.

Cool Down
wall stretchx  30 sec. per leg x 2
pigeon pose x 30sec. per leg x 2
OH stretch x 30 sec. x 2




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