3 16

WARMUP

       Joint Circles
30 sec Arm Circles       ea/way
30 sec Elbow Circles    ea/way
30 sec Hip Circles        ea/way
30 sec Knee Circles     ea/way
30 sec Ankle Circles    ea/s

4 min
8 Russian KbS
5 Cat-Cows SLOW
     Increase weight on Russian KbS with ea round.

BUYIN

POWER CLEAN
     Accumulate 5-7 Sets
5 (Hang) Power Cleans -  Building

WORKOUT

Alt. Tabata  
• (Russian) OR  Single-arm KbS    44/26   
               alt ea/round     L/R 
• Pushups

Rest 2:00

Alt. Tabata  
• Abmat Situps
•(feet elev)  Ring Rows   

BONUS

3:00 Row
3:00-4:00 Seated Straddle
3:00 Row
3:00-4:00 Cobra