Warm Up - Jump Rope X 200; shoulder, knee, and hip mobility
Ladder
a. Double Clean and Press (Heavy) - 4 X (1, 2, 3, 4)
b. Pull Up - 4 X (1, 2, 3, 4)
Conditioning X 10 minutes; count rounds:
a. Row X 250 M (if no access to a rower the Jump Rope X 150)
b. 6 count Burpee X 10
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