GROUP WARMUP
2 sets –
5 Dumbbell hang power cleans
5 Box step ups -> dumbbell box step over
5 Dumbbell shoulder to overhead

DUMBBELL TEST
16-12-10
Dumbbell Hang Power Clean RX 25/15
Dumbbell Box step over
Dumbbell Shoulder to overhead
*15 minute time cap

GLUTE/HAMSTRING ACCESSORY WORK
3 sets of –
5 Dumbbell glute bridges + :15 hold at top
10 each way banded side steps
6 hamstring sliders

CORE STABILITY
3 sets of –
:30 Sandbag hold directly into 50 ft walk
:30 Plank