Warmup

• :30 Seconds
  • Easy Row
  • Active Spidermans
  • Medium Row
  • Push-up to Down Dog
  • Fast Row
  • Active Samson
• Barbell Warm Up
  • 5 Good Mornings
  • 5 Back Squats
  • 5 Elbow Rotations
  • 5 Strict Presses
  • 5 Stiff-Legged Deadlifts
  • 5 Front Squats

• Mobility
  • Front rack stretch
  • Pigeon pose
  • Chest stretch
• Movement review
• Rehearsal
  • 1 Round
    • 5 Calorie Row
    • 5 Power Cleans
    • 5 Burpee Box Jump Overs
• WOD “Doce”
  • AMRAP 4:
    • 27/21 Calorie Row
    • 21 Power Cleans (135/95)
    • 15 Burpee Box Jump Overs (24/20)
    • rest 4 minutes
  • AMRAP 4:
    • 27/21 Calorie Row
    • 21 Power Cleans (115/80)
    • 15 Burpee Box Jump Overs (24/20)
    • rest 4 minutes
  • AMRAP 4:
    • 27/21 Calorie Row
    • 21 Power Cleans (95/65)
    • 15 Burpee Box Jump Overs (24/20)
• Mobility
  • Standing calf stretch
  • Couch stretch