W.U.

4 laps

5 Rounds of 15 seconds

  1. Jump Squats
  2. Burpees to bottom squat position
  3. Leg Raises
  4. Push-ups

Heavy Hang Clean Shrugs with "straps"

5x10

Workout

50,40,30,20,10

  1. Ankle Hops on a 45lb plate 2 feet 
  2. Ankle Hops with 1 foot
  3. Side to side hops
  4. Bench Press Bar Only