Flow

This workout will start on a piece of cardio of your choosing. At the 2 miute mark, get off adn perform a walking unge for 50'. This can be unweighted or weighted.

After completing the luinges, get back on cardio until the 4 minute mark when you get off and perform the gorilla rows. Return to cardio until the 6th minute when you get off and perform the single arm hang clean and press (curl and press if needed) alternating arms for a total of 20 reps. Continue this sequence.