Warm up:
Run 200
5 Inchworm
10 Ring rows
10 I’s, Y’s, T’s and prone arm raise
10 Single arm upside down kb press
Strength:
Bench Press
10-7-5-3-1-1-1
Barbell curl
3 sets till failure
5 rounds for time:
10 Power Cleans @135/95
200 Run
20 GHD sit up
Cool down:
1 min shoulder opener
:30 lizard stretch
:30 cobra pose
:30 downward dog
1 min child’s pose