THE MOBILITY
THE WARM-UP
For 8-10 Minutes
Strapless Strokes on Rower
Walking Lunges
Tap Swings --> Tap Swing Pulls --> Pull-Ups
Dumbbell Hang Clean and Jerk
THE MET-CON
Every 2:00 x 16
Calorie Row
In time remaining As Many Dumbbell Hang Clean and Jerks
*Score will be total Dumbbell Hang Clean and Jerks
LACTIC ACID FLUSH
Post Workout rest for :60-:90
2:00 Light and Slow Ground to Overhead
2:00 Bike or Row to Bring Heart rate back up
