Warm up:

Jog in place for 1 minute (inside may Row or Bike)

3 Rounds:

10 alternating lunges w/ sampson stretch (squeeze glutes and push head through like an overhead press, don’t phone this in)

5 tempo air squats (313)

10 Primal Push-throughs (Up dog to Down dog, push head through towards knees)

20 alternating calf pulses (walk the dog)

5 Up downs

Conditioning:

Indoor:

3 Rounds for time (17 Min Cap)

Row x 500 M or Bike x 25/18 cals

21 Box Jump + Step Downs

15 Hang Power Snatch (or 20 alt. DB Snatch)

9 Hang Squat Cleans

Outdoor:

3 Rounds for Time: (17 Min Cap)

20 Updowns

20 Squat Jumps (bodyweight)

20 Alt. DB Snatch

9 Hang Squat Cleans ( 1 or 2 DB’s)

*If you finish 3 rounds in under 12 mins on either version then do a 4th round 😉

Cooldown:

1:00 each calf smash

1:00 each hamstring smash