Warm Up and Mobility
Core Work
For Quality
3 rounds
15 Hollow Rocks
30 Second Left Side Plank Hold
30 Second Right Side Plank Hold
12 Weighted Plate Sit-ups
“Uber Legs”
PART 1 @ 0:00
For Time:
21 Front Squats 135/95
60/50 Calorie Bikerg or 35/29 Cal Echo
21 Power Cleans 135/95
PART 2 @ 8:00 Minutes
For Time:
15 Front Squats 185/135
50/40 Calorie Bikerg or 30/24 Cal Echo
15 Power Cleans 185/135
PART 3 @ 16:00 Minutes
For Time:
9 Front Squats 205/155
40/30 Calorie Bikerg or 25/19 Cal Echo
9 Power Cleans 205/155
Score will be total time of all (3) sections