WARM-UP
1 ROUND
400M RUN
8 ALT. BIRD DOGS
8/8 COSSACK SQUATS
8 GOOD MORNINGS
INTO…
2 ROUNDS
7 CLEAN DEADLIFT
7 UPRIGHT ROWS*
7 HANG MUSCLE CLEAN + 1/1 ELBOW PUNCH
7 STRICT PRESS*
*ROUND 2 COMPLETE 7 HANG HIGH PULLS & 7 PUSH PRESS
WORKOUT
AMRAP X 21 MINUTES
400M RUN 21 GROUND TO OVERHEAD (95/65)(65/45)
(SCORE IS ROUNDS + REPS)
FINISHER
3 SETS FOR QUALITY
1:00 HOLLOW HOLD
