093021

Warm up:
4 Inchworm lunge
Row 1 minute increasing intensity
Medball clean progression:
5 Deadlift
5 Deadlift shrug
5 Front squat
5 Hang clean
5 Full clean
10 Bootstrapper
Row 1 minute increasing stroke rate (start at 22s/m)

WOD:
24min Partner WOD for max reps:

P1 – Row 300m (men)/250m (women)
P2- MedBall Clean
then switch

P1 – Row 300/250m
P2 – V-Up Complex
then switch

P1 – Row 300/250m
P2 – Roll to Candlestick
then switch

P1 – Row 300/250m
P2 – Abmat Sit-up

Mobility:
5 minute foam roll