09 Jun WEDNESDAY, JUNE 10TH

LINK FOR VIRTUAL CLASS HERE!
Password: 549884
Class @ 8 AM, 12 PM, 5 PM, 6 PM

WARM-UP:

2x:
30 sec  Side-shuffles
30 sec Burpees

Then,
10 Cat-Cows 
10 Plank Bird-Dogs
10 Spider Lunges with Rotation

Then, 
2x of the following complex:
5 DL + 4 Hang high pull + 3 Power clean
(each arm if have a single weight)
10 Alternating forward lunges (no weight)

WOD:

30 sec for max reps, 30 sec REST- 7 rounds 
Alternating movements:
30 sec for max rep Power Cleans  
30 sec rest
30 sec max reps Front Rack Forward Lunge
30 sec rest

That is 1 round, repeat for a total of 7 rounds. 

FINISHER:

Tabata Hollow Rocks 
(20 sec ON for max reps /10 sec REST- 8 rounds)