Green Janggu / Janggo / Changgo

Warm Up: - 10 Barbell Good Mornings - 10 Glute Bridges - 20 Shoulder Taps (10 each side)

Strength/Skill Workout: 3 Rounds of the following circuit, resting as needed between rounds.
1. 8 Barbell Overhead Lunges (4 each leg), increasing weight with each round if possible 2. 12 Bent Over Rows using same barbell from overhead lunges 3. 15 Push Press using same barbell from overhead lunges

Conditioning Workout: 4 Rounds for Time of the Following Circuit - rest 1 minute after completing all exercises in a given round before beginning next one. 1a). 200m Run 1b). 8 Burpees 1c). 16 Alternating Single Leg Deadlifts