Warm up
3 rds
20 supine banded knee tucks
20 reverse hypers
20 banded triceps pushdowns
20 prone banded hamstring curl
Strength
Every 30 sec for 12 minutes
1 hang squat clean
Pre wod
2 rds
5 hollow body superman’s (banana rolls)
5 beat swings
5 of the movement in the wod
.
Workout
Amrap 12
6 hang squat cleans
12 toes to bar
18 calories