WARM-UP
2 ROUNDS
8/6 CAL BIKE,ROW,SKI(INCREASE PACE IN SECOND ROUND)
6 AIR SQUATS + 6 JUMPING AIR SQUATS
12 GLUTE BRIDGE-UPS W/:02 PAUSE AT TOP
INTO…
2 ROUNDS
15/12 CAL BIKE, SKI, ROW (INCREASE PACE IN 2ND ROUND)
6 EMPTY BARBELL CLEAN DEADLIFT + 6 HANG HIGH-PULLS
12 GLUTE BRIDGE MARCHES
STRENGTH
5-5-3-3-2
HANG SQUAT CLEAN*
*BUILD TO A MODERATE - HEAVY WEIGHT.
WORKOUT
5 SETS
15/12 CAL BIKE,SKI,ROW
6 HANG SQUAT CLEANS (155/105)(115/75)
-REST 1:30 B/T SETS-
(SCORE IS SLOWEST SET)