WARMUP:
3:00 EASY MACHINE
20 IRON CROSSES
20 GLUTE BRIDGES
20 CATCOWS
20 BANDED STEPS
THEN
BAR FLOW
1X (5 HIGH PULL + 3 TALL CLEAN)
2X (1 MUSCLE CLEAN + 1 POWER CLEAN + FRONT SQUAT)
2X (1 POWER CLEAN + 1 FRONT SQUAT)
IN 10 MIN
CONTINUE TO
BUILD TO A CHALLENGING
CLEAN
CONDITIONING:
15 CAL ROW
15 POWER CLEANS (135/95) (115/75)
12/12, 9/9, 6/6, 3,3
VIRTUAL PROGRAMMING
WARM-UP
AMRAP X 5 MINUTES
1:00 CARDIO CHOICE
10 ALT GROINERS
10 SINGLE DB STRICT PRESS
INTO…
EMOM X 5 MINUTES*
:25 SINGLE DB STRICT PRESS / :25 OH HOLD
INTO…
EMOM X 5 MINUTES
:25 DB G2OH / :25 OH HOLD
FULL-BODY SPRINT WORKOUT
E2MOM X 14 MINUTES
7 UP-DOWN DB POWER CLEAN
7 DB PUSH PRESS
FINISHER
EMOM X 6 MINUTES
MIN 1 - GLUTE BRIDGE UPS
MIN 2 - :30 SIDE PLANK (R) / :30 side plank (L)