3 rounds as warm-up:
15m bear crawl
15m walking lunges
5 slow pvc passthroughs
Every 3:00 for 5 sets:
3 deadlifts
2 hang power cleans
1 shoulder-to-overhead
+
3 sets:
2:00 of (15 burpees + row calories in remaining time)
2:00 rest
*score is your lowest calories in any round
+
5:00-10:00 coach-led mobility
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