Darnall II

Warm-up: 25 Jumping Jacks Leg Swings Forward and Back/Laterally 10 m Bear Crawl Forward 10 m Bear Crawl Backwards Down Dog to Runner's Lunge with Twist Shoulder/Chest Stretches with Resistance Band

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 65/95 400 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 Low Back and Piriformis QL Stretch Pigeon Stretch

*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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