WARM-UP
2:00 CARDIO CHOICE
INTO…
3 ROUNDS
8/8 LATERAL STEP-UPS
8 EMPTY BARBELL HIGH PULLS
8/8 SINGLE LEG RDL(ATHLETE’S OPTION TO GO BODY WEIGHT OR USE THE BARBELL).
STRENGTH
EMOM X 10 MINUTES*
1 CLEAN DEADLIFT
+
1 HIGH HANG POWER CLEAN
+
2 HANG POWER CLEANS
* BUILD UP TO A MODERATE WEIGHT. IF YOU TOOK CLASS YESTERDAY AND YOUR LOWER BACK IS FEELING FATIGUED KEEP THE LOAD ON THE BAR LIGHT. FOCUS ON MOVEMENT EFFICIENCY.
WORKOUT
PARTNER WORKOUT
FOR TIME*
4000M ROW
*P1 WILL ROW 500M WHILE P2 COMPLETES 12 DBL DB FRONT RACK STEP-UPS (35/20)(20/15)II(24/20). P2 WILL THEN HOLD A PLANK UNTIL P1 FINISHES THE 500M ROW AND THEN THEY WILL SWITCH.