WARM UP
jog 200 then row 500 at 2drag - 3 rds 5 air squat, 5 squat jump, 5 inch worm push up - alt front lunge to rig, hanging scap hold 10sec -pvc mobility
barbell -3 hang clean 3 front squat, 3 strict press, 3 back squat, 3 oh squat - 3 box step ups - repeat with heavier weight and jump box
week 5 Lurong Challenge - level 1,2,3 - open, masters, masters+
