Warm Up:

2 Rounds:

20 Lateral Hops over Floor Seams

10 Alt. Toe Touch in Downward Dog

20 Toe Touch Crunches

:15/side Side or Star Plank

Conditioning:

20 Min AMRAP:

10 Burpee to Plate

10 Hang Power Cleans (or 20 KBS)

20 Alt. Weighted Lunges

20 Weighted Overhead Situps

Cooldown:

2 Rounds:

20-30 Russian Twists (bodyweight only)

10 Alt. Bird Dogs

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:30 each Knee to Chest Glute Stretch (Lying on your back)

3:00 of Clean yo Stuff!