Post Workout Shake

Warm Up: 30 sec each; Continuous clock 
Jump Rope
Banded Good mornings
Band Pull Apart 
Rope Slam 


Performance: 
Deadlift 15-12-9-6-3 reps


30-20-10
Single Arm DB Hang Power Clean + OH 
T2B
*30/20/10 total 


Fitness: 3-4 sets building 
7/7 Single Leg RDL
10 Glute Bridge W/ Weight 


21-15-9 
Calorie
Wall Ball 
Sit Up 

*200m Meter Between sets and to finish 

Cashout:  2 Min Plank 
Each Break = 10 Superman