Warm-up:
200m run then 3rds of:
4 Banded Squat Hold (10sec)
5 Strict Chin-up

Strength:
Front Squat
5@ 65/70/75/80%

Double Hanger
Masters 60+ and Teens 14-15
3 rounds for time of:
50 double-unders
7 hang power clean and jerks (135 / 95 lb.)

Finish:
3 sets
Reverse Snow Angel x 15 (2.5lb plates)
Hollow Rock x 20 (Perfect form. Break into small sets.)