WARM-UP
AMRAP X 4 MINUTES
5 INCHWORM WALKOUTS + PUSH-UP
10 GLUTE BRIDGES
:20 HOLLOW HOLD
INTO…
2 ROUNDS
5 BB RDL’S
5 CLEAN DEADLIFTS
5 FRONT SQUATS
HANG SQUAT CLEAN WARM-UP
10 MIN TO DRILL HANG SQUAT CLEAN AND WORK UP TO WORKOUT WEIGHT.
INTO…
SPECIFIC WARM-UP
1 ROUND
100M RUN
7 BURPEES OVER THE BAR
7 WALL BALLS
2 REVERSE FRONT RACK LUNGES
100M RUN
WORKOUT
FOR TIME
400M RUN
INTO…
7 ROUNDS
1 HANG SQUAT CLEAN (155/105)(115/75)
7 BURPEES OVER THE BAR
7 WALL BALLS (20/14)(14/10)
6 FRONT RACK ALT. REVERSE LUNGES
INTO…
400M RUN
