BURGENER warmup
20x's
Shoulder ROM (forward/backward)
Good mornings
Oh squat
92 double unders ( 460 regular jump ropes)
Strength: Clean and jerk
1-1-1-1-1
THEN:
3 rounds for time:
30 push ups
3O kb SDHP (1.5/1pd)
Row 30 calories
30 kb swings
Cashout: ghd sit ups x 25
Back ext x 25
Results for the day:
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