WARM-UP
2:00 CARDIO OF CHOICE
INTO…
AMRAP X 4 MINUTES
3 INCHWORM WALKOUTS
10 ALT. COSSACK SQUATS
15 BANDED GOOD MORNINGS
:20 SUPERMAN HOLD
INTO…
3-5 MINUTES POINTS OF PERFORMANCE FOR THE SQUAT CLEAN.
EXTENDED WARM-UP
EMOM X 12 MINUTES
MIN 1 - 5 SQUAT CLEANS
MIN 2 - :30 DB Z-PRESS (TEMPO)
MIN 3 - :30 DOUBLE UNDERS
*BUILD TO A MODERATE SET OF 5 TOUCH AND GO SQUAT CLEANS
WORKOUT
IN TEAMS OF 3
(25:00 TIME CAP)
4 RONDS
STATION 1 - 200 ROW/SKI + 50 DOUBLE UNDERS
STATION 2 - MAX REPS SQUAT CLEANS(135/95)
STATION 3 - MAX REPS HANDSTAND PUSH-UPS
*AFTER P1 COMPLETES THE 50 DOUBLE UNDERS EACH PARTNER ROTATES TO THE NEXT STATION. CONTINUE THIS ROTATION UNTIL EACH PARTNER COMPLETES EACH STATION 4 TIMES.
