WARM-UP
2:00 CARDIO CHOICE
INTO..
AMRAP X 8 MINUTES
100M RUN
10 DB CURL + PRESS
5 INCHWORM WALKOUTS
20 SHOULDER TAPS
STRENGTH
3 SETS FOR QUALITY
12 ALT. DB GORILLA ROWS (ATHLETES CHOICE)
12 DB FLOOR PRESS
WORKOUT
5 ROUNDS FOR TIME
12 DB DEADLIFTS (50/35)(35/20)
9 DB HANG POWER CLEANS
12 HAND RELEASE PUSH-UPS
*AFTER EVERY 0DD ROUND (1,3 & 5) COMPLETE A 400 METER RUN
(SCORE IS TIME)
COOL DOWN
FOR RECOVERY
5:00 FOAM ROLL UPPER/MIDDLE BACK