Warm Up
- 30 sec Row – Hips & Arms (Legs Locked)
- 5 each leg lateral box stepups
- 5 Barbell/BS Good mornings
- 5 BB/BS Elbow rotations
- 5 BB/BS Back Squats
- 30 sec Legs & Hips (Arms Locked)
- 10 Box facing step Ups
- 5 BB/BS Romanian Dead lifts
- 5 Front squats
- 30 sec Full Stroke row
- 10 Box Jumps (Step Down)
Mobility
- Front rack stretch
- Wrist stretch
- Drop ankle stretch
Work out Prep
- Power Clean
- Burpee Box Jump overs
WOD – “Ecode” – For Rnds/Reps
3 x AMRAP 4:
15 Burpee Box Jump Overs (24/20)
21 Power Cleans (40/30)
27/21 Cal Row
Options
Burpee Step overs
Reduce weight
