Happy New Year!
Warm up:
20 shuttle runs
2 lengths there and back walking lunges
Shoulder mobility
Dowel hang cleans
Strength: 5 lengths there and back overhead barbell walk, gradual increase in weight each length(start with bar)
Workout:
Row 500 m
Then two rounds:
12 Hang cleans (60%)
8 Ring push ups
4 pullups
Finish with 500 m row
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