A. Warm up – 10 minute time cap
10 Hand walk out to plank, Hip Opener, Tspine rotation (5 each side)
10 PVC pass through + 10 PVC Good Morning
B. Power Clean
B. “The Ghost”
6 Rounds for total reps in all rounds (23 min)
1 minute of Calories (Assault Bike or Rower)
1 minute of Burpee
1 minute of Double Unders
1 minute of rest
- Continuous running clock
- Push hard for as much of the minute as possible.
- Beginners may single under but if you can do 1 double under we would like you to practice your dubs!
- Post total reps completed during the 23 minutes to the white board.