01886

1.
drom/ hamstring flow

2.
2 sets:
200 m run
12 rus kb swings
12 kb deadbugs

3.
every 2 mins for 12 mins. (6 sets)
6 clean grip deadlift . (2 sec pause at knee) *top set*

4.
alt every 1 min for 8 mins:
8 RDL
30 SEC Hollow body holds

5.
3 rounds for time of:
12 Deadlifts, 95/65 lbs
9 Hang Power Cleans, 95/65 lbs
6 Push Jerks, 95/65 lbs