Warm-up (No Measure)
Cardio: 3 Min
Mobility: 1-2 Min
10 Elbow Rotations
50′ High Knees
10 Muscle Clean Arm Only
50′ Butt Kicks
10 Hang Muscle Clean
50′ Bunny Hops
10 Power Clean
Metcon (Time)
9 Rounds for time:
200m Run
3 Power Clean @ 70%
**18 Min Time Cap**
Scale 1:
7 Rounds
Scale 2:
7 Rounds
100m Run
Hollow Superman (No Measure)
16 Tabata Rounds Alt:
Hollow Holds
Supermans
Metcon (No Measure)
Cool Down:
10 Worlds Greatest/side