Blue and grey were the colors of the day!
Warm Up
Bike 2:00 (alternating, :20 fast/:20 slow)
Knee Squeezes
Frankenstein Walks
Ninja Lunges
Duck Walk
Barbell Warm Up
Mobility:
~ Super Couch Stretch
~ Banded Squat
~ Super Front Rack
~ Individual
Performance & Sport
A. Clean 5RM
B. “Minotaur”
3x3:00 AMRAP* (3:00 rest between)
2/4/6/8/10/etc...
Squat Clean (155/105)
Box Jumps (30/24)
*Each 3:00 round you will pick up the work where you left off in the previous round
C. 50 V-Ups as fast as possible