Tuesday-180130

Warmup: 2 sets- 12 cal airbike, 30 sec Captain Morgan with split, 5 each side- suitcase DL, upright row, 1-Arm Russian Swings, shoulder press, then- movement prep with Coach

Conditioning: AMRAP 3:
24 Box Jump Overs (24/20)
18/12 Calorie AirBike
Max Power Cleans (115/80)

rest 3 minutes

AMRAP 3:
21 Box Jump Overs (24/20)
15/10 Calorie AirBike
Max Power Cleans (135/95)

rest 3 minutes

AMRAP 3:
18 Box Jump Overs (24/20)
12/9 Calorie AirBike
Max Power Cleans (155/105)

rest 3 minutes

AMRAP 3:
15 Box Jump Overs (24/20)
10/7 Calorie AirBike
Max Power Cleans (185/135)

Mobility:
-2 min box ankle stretch
-2 min lacrosse ball plantar fascia