Quick one tonight I am late to this. Good work on the mask wearing today, I appreciate you guys making the effort.

A) 2 Rounds

1 Min Alt Lunges (3 sec Tempo)

1 Min (30 sec Childs Pose then 30 Sec Sphinx pose)

1 Min Light Single Arm Hang Dumbell Clean and Jerk

B) Every 2:30 x 6 sets

3 Controlled Deadlift (Slower then normal speed)

directly Followed by

8/side and in a row- Single Leg Romainian deadlift(touch opposite hand to mat back flat

“Fitness”

3 rounds
10 DB suit case deadlifthttps://www.youtube.com/watch?v=eUjU3YBHe-Y
30 sec Farmers hold
20 superman pulseshttps://www.youtube.com/watch?v=0JQUbu1PbZU
Rest 1 min

4 rounds Tabata 20 sec on 10 sec off
Red band pull aparts https://www.youtube.com/watch?v=okRUV0bdXAU
Hip raise marches https://www.youtube.com/watch?v=WB4LpvuozGE

C) “Pressure Drop”

Every 2 Min x 10 Sets complete

2 Rounds of-10/8 Cal Row (Must be off at :28-30 sec or move on)

5 Lateral Burpee’s

5 Hang Power Snatch 95/65

2 Rounds of-10/8 Cal Row (Must be off at :28-30 sec or move on)

5 Lateral Burpee’s

4 Hang Power Snatch 105/70

2 Rounds of-10/8 Cal Row (Must be off at :28-30 sec or move on)

5 Lateral Burpee’s

3 Hang Power Snatch115/75

2 Rounds of-10/8 Cal Row (Must be off at :28-30 sec or move on)

5 Lateral Burpee’s

2 Hang Power Snatch 125/80

10/8 Cal Row (Must be off at :28-30 sec or move on)

5 Lateral Burpee’s

1-Hang Power Snatch 135/85