12 26

WARMUP

250m Row
45 sec Squat Hold
30 sec Samson Stretch    (ea/s)
45 sec Squat Hold

30 sec Super Front Rack    (ea/s)
10 Goblet Squats
10 Glute Bridges
15 Banded Tricep Extensions
10 PVC Pass Throughs    slow

BUYIN

5 MIN j rope

WORKOUT

5 RNDS
   3 min AMRAP
3 Power Cleans   95/65
6 Push-ups
9 Air Squats

Rest 1:00

BONUS

2 RNDS
      2:00 Jog
2:00 Suprapatellar Smash & Floss   (ea/s)
      2:00 Jog
2:00 Lizard   (ea/s)