5/18/23

Warm up

1/4 mile run

-20 second active hang

-10 barbell deadlifts

-10 banded front squats

-10 barbell rows

-5 inchworm push ups

-5 negative pull ups

-5 hang squat cleans

CONDITIONING

1 mile run

21 hang squat cleans 95/63

21 burpee pull ups

2/3 mile run

-15 hang squat cleans

-15 15 burpee pull ups

1/3 mile run

9 hang squat cleans

9 burpee pull ups

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