Warm-up:
Coaches choice
Power hour
1a) Bent-over row 4 x 6-8 reps
1b) JGXT or Ring rows 4 x sub-max
Conditioning
10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 reps for time of:
Hang power clean, 135#(95#)
Handstand push-up*
100m Run (only 1 per round)
*scale it down to feet elevated push-ups if you can't do Handstands.
Hybrid finisher
25 secs ON/10 secs OFF x 4 rounds
Flutter kicks
Side planks (R)
Jumping Jacks
Side planks (L)
 Bent-over row 4 x 6-8 reps 1b) JGXT or Ring rows 4 x sub-max Conditioning 10 – 9 – 8 –...){kind=link}