8 20

WARMUP

2 RNDS
10 Ankle Circles (ea/way)
10 Knee     "       " 
10 Hip      "       " 
10 Arm      "       " 
10 Neck     "       " 
1:00 Singleunders
10 Superman Pulses
10 Cossack Sq   (ea/s)
10 Glute Bridges 

BUYIN

Accumulate 4-6 Sets
3-5 (HANG) Power Cleans

WORKOUT

Goal under 12 min
   4 rnds
10 (HANG) Power Cleans 115/75
10 Burpee Over Bar
   OR  Bodybuilder overBar

   THEN
 30 T to B
   OR 25 knee to bar
     OR 35 knee raise

BONUS

    400m run  easy
 2:00-4:00 Glute Smash & Floss (ea/s)
    400m run
 2:00-4:00 Psoas Smash (ea/s)
    400m run
 2:00-4:00 Pigeon (ea/s)