Darnall

Warm up: 2 Times Through 25 Jumping Jacks 10m Bear Crawl Forward 10 m Bear Crawl Backwards Shoulder/Chest Stretches with Resistance Band 25 Straight Leg Situps

For Time: 200 m Run/Row 20 Clean and Jerk 65/95 400 m Run/Row 15 Clean and Jerk 65/95 800 m Run/Row 10 Clean and Jerk 65/95 800 m Run/Row 10 Clean and Jerk 65/95 400 m Run/Row 15 Clean and Jerk 65/95 200 m Run/Row 20 Clean and Jerk 65/95

Cool Down: Child's Pose Shoulder/Chest Resistance Band Stretches

*Watch that back! Let's all make sure our common sense overrules our pride today. We have worked hard ALL week! And dropping weight on the C & J is totally allowed! *30 minute cutoff today *C & J may be completed with DBs

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