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Friday
Warm-up
8 alt bird dogs
10 Cuban Presses
:30 plank (hands)
2-3 rounds or 5 min
Weightlifting
A: Clean complex (Build a heavy complex)
Power clean
Squat clean
2 - Front squats
Metcon
B: Metcon (4 Rounds for time)
4 rounds (time each round)
300m row
20 UBWBS
10 Toes to bar (UB)
10 burpees
Rest 90 s b/w ea rnd
