Warm-up
3 rounds:
• 10 Pass Thru
• 5 Push ups
• 10 Air Squats
• 15 Good Morning

• Quad
• Twisted Cross
Spiderman Lunge
• Puppy Dog

Strength
Clean
• 4 sets of 3 reps (touch and go)
Start light then work up to a 3 rep max.

Bench Press
• 3 x 10

Conditioning
15 min AMRAP:
• 10 cal Bike
• 10 Kettlebell Goblet Squats 53/35#
• 10 Dumbbell Snatch 50/35#
• 10 Handstand Push-ups