Warm up and Mobility

Every minute on the minute x 16
Minute 1 –  Double Unders
Minute 2 –  Medball Slams
Minute 3 –  Plank Hold
Minute 4 –  Cal Row
*Goal today is about 70 – 80% per station*

Athletes Choice: Strength or Flexibility

Strength: 4 Sets
6 Hang Power Cleans

or

Flexibility
1 Minute Lax Ball Glute – per side
1 Minute Lax Ball Upper Back – per side
1 Minute Pigeon – per side
1 Minute T spine Stretch off bench