0600 07-09-09 ALLIANCE

WARM UPS
twisting-bending forward/back-palms up/overhead side bends-t,y,w,l-shoulders

CORE
high windmills 5/5
single leg dead lifts 5/5
suitcase lift 5/5
3 sets

METABOLIC
clean-squat press/2 hand swings
cl-sq-pr 1 L/R
20 2 h sw
cl-sq-pr 2 L/R
20 2 h sw
cl-sq-pr 3 L/R
20 2 h sw
cl-sq-pr 4 L/R
20 2 h sw
cl-sq-pr 5 L/R
20 2 h sw
cl-sq-pr 4 L/R
20 2 h sw
cl-sq-pr 3 L/R
20 2 h sw
cl-sq-pr 2 L/R
20 2 h sw
cl-sq-pr 1 L/R
20 2 h sw