STRENGTH:

Bench Press

5 x 5

GYMNASTICS

3 x

10 Scapular Pull Ups

:20 Chin Over the Bar Hold

CONDITIONING

12 Min AMRAP

2 Front Squats (135/95)

2 Hang Power Cleans (135/95)

100M Run

4 Front Squats / 4 Hang Power Cleans

100M Run

6 Front Squats / 6 Hang Power Cleans

100M Run

Continue to add 2 reps each round until time cap.

CORE/MOBILITY

1 Min Runner’s Stretch

2 x :30 Side Plank

WORKOUT OF THE DAY