WARM-UP
200 METER RUN
INTO…
EMOM X 6 MINUTES
MIN 1 - :40 ALT. GROINERS W/ T-SPINE ROTATION
MIN 2 - 6 POWER CLEANS + 6 OVER HEAD PRESS
MIN 3 - :20 SCAP PULL-UPS + :2- PLANK HOLD
WORKOUT PREP
7 MINUTES TO PREP FOR WORKOUT
WORKOUT
EMOM X 20 MINUTES
MIN 1 - :45 BACK RACK LUNGES (135/95)(95/65)
MIN 2&3 - 400 METER RUN
MIN 4 - :45 PULL-UPS/RING ROWS
POST WORKOUT STRENGTH
3 SETS
20 EMPTY BARBELL REVERSE CURLS
40 ALT. EMPTY BARBELL FLUTTER KICKS
:30 SUPINATED EMPTY BARBELL GUN HOLD
-REST AS NEEDED B/T SETS
