Warm-Up
Clean warm- up/ Prep
THEN…
5 Rounds: 20 seconds per movement, 10 seconds to switch/rest
Toes to bar
Tuck Crunch
Tuck Hold
Dumbbell Squat

Conditioning
14 Minute Ascending Ladder
1,2,3,4,5,6,7…
Clean (from ground, through squat. choose a weight that will allow you to do 3/4 reps continuously, but not touch and go)
After each set
10 Lateral Box Jump Up & Over