A. 3 Sets:Row 250m 8 Half Kneeling Press/side 16 Hollow Rocks
B. Spend 4 minutes accumulating 20 total reps (10 per side) practicing single leg hip hinges, NO weight, focus on perfect mechanics and loading of the posterior chain.
C. Push Press: 4x4, using same weight as last week
D. 3:00/2:00/1:00 for Total Reps: Row (Calories) Hang Power Clean, 135#/95# Burpee