WARM-UP
2:00 CARDIO CHOICE
INTO…
2 ROUNDS
10 ALT DB DEADLIFTS
10 SINGLE DB CURLS
10 BW LUNGES
10 SLOW DEADBUGS
INTO…
2 ROUNDS
10 DB HANG MUSCLE CLEANS*
6 SINGLE DB LUNGE + LUNGE + SQUAT
10 SIT-UPS
*RD COMPLETE 10 HANG POWER CLEANS
STRENGTH
4.3 TEMPO BACK SQUATS (21X1) @ 80% OF 5 REP HEAVY
WORKOUT
AMRAP X 14 MINUTES
10 DB HANG POWER CLEANS (50/35)(35/20)*
20 ALT. SINGLE DB LUNGES
10 DB HANG POWER CLEANS
20 SIT-UPS
*HPC ARE DOUBLE DB. SINGLE DB LUNGE HOLD ACROSS CHEST
(SCORE IS ROUNDS + REPS)