KRANK workout, 8/17

A/ Clean n Push press. 3-6 reps 

        Band mobility x10  

         Explosive jumps x(mscle activation )

1/4 run aftet the set

B/  Inverted rows x 8

      Negative push ups x 5

      Walking lunges.  X 8 per

      Jump rope.         X 50

       Time set , 10 min AMRAP

1/4 mile after the set

C/  tabata , 20-10 x 4 rounds

       Burpees,

      Jumping jacks,

      plank jack-knee tuck

1/4 run after tabata