Warm up: 6 minute Tabata Squat reaches Arm Swings (hugs) Tempo Air squats (3 second descent) Up Downs Prisoner Good morning Bodyweight thrusters REPEAT Conditioning: For Time (15 Min Cap) 21-15-9  Hang Power Cleans Front Squats After each round of the couplet 250m Row or 12/9 Cal Bike or 100m *Ends on the cardio *Weight...Read More