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Happy Tuesday!!!!!


Warm Up:
-Stretch
-PVC Clean Technique
-1/2 Mile Jog


WOD#1: Strength. Do as many reps as possible for time in a 20 minute window. If you finish, record your time. If you finish all 10 rounds you will have completed 50 Power Cleans and 100 Burpees.

-10 Rounds As Many Reps As Possible
- 20 min. Cap   

• 5 Power Cleans (95/65)
• 10 Bar Facing Burpees

WOD#2: Conditioning. This is  a CORE ladder HIIT dedicated to burn calories, fat and increase your stamina. Make sure to control your breathing and go as fast as you can. 

-Ladder HIIT-FOR TIME

• 50 Hanging Scissor Kicks
• 40 Alternating Knees to Elbow Plank
• 30 Hanging Leg Lifts
• 20 Elbow to Knee Crunches
• 10 Toes to Bar

****Down and Up******



COOL DOWN: Abs.Every 90 seconds, do the 4 movements as fast and accurate as you can. If you finish inside the 90 seconds, that will be your rest. Do this for 4 total rounds.
-4 Rounds/Every 90 secs.

• 10 V-SitUps
• 10 second Rock Hold
• 10 Lying Knee Raises
• 10 second Rock Hold

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