WARM UP
400M run then 2-3 rounds of:
– 5 PVC go-thru’s
– 5 PVC Overhead Squats
– 5 PVC Good Mornings
– 5 Push ups
– Sampson Stretch x 1 ea side

STRENGTH
In 15 Minutes:
Work up to a Heavy Single Power Clean

CONDITIONING (HERO WOD)
“WITTMAN’
7 Rounds for time of:

15 Kettlebell Swings (55/35)
15 Power Cleans (95/65)
15 Box Jumps (24/20)

NO AFTERBURNER… Give your all to the HERO WOD.

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