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A1.  Dowel Hang Muscle Clean/Hang Power Clean/Squat Clean – 6/6/6 X 5 sets, rest approx. 45s

A2.  Gorilla Side Shuffle – 30s X 5 sets, rest approx. 45s

A3.  Chair Dips – 12-20 reps X 5 sets, rest approx. 45s

A4.  Split Squat Jumps – 20/side X 5 sets, rest approx. 45s

A5.  Bent Over Milk Jug Rear Delt Raise – 10-15 reps X 5 sets, rest approx. 45s

Outside at Robert Thirsk

A.  12 rounds for time(s):

1/2 Field Sprint

REST 1:00

B. Every Minute on the Minute for 15 minutes complete:

4 Burpees
7 Tuck Jumps
10 Front Plank Hip Taps (or handstand shoulder taps)

Coach’s notes:

Post results for all sets to comments.