WARM-UP
AMRAP X 4 MINUTES
4 CAT/COWS
6 UP-DOWNS
4 JEFFERSON CURLS
6/6 SINGLE LEG GLUTE BRIDGE
INTO…
3 ROUNDS
20 BANDED GOOD MORNINGS
12 ALT. COSSACK SQUATS
20 SHOULDER TAPS
STRENGTH
EMOM X 8 MINUTES
MIN 1 - 6 DEADLIFTS*
MIN 2 - :20 SPRINT CARDIO BIKE/ROWER/SKIERG
*START MODERATE AND BUILD BEYOND WORKOUT WEIGHT
WORKOUT
EMOM X 18 MINUTES
MIN 1 - 6 UP-DOWNS OVER THE BAR + 4 DEADLIFTS (275/185)(225/155)
MIN 2 - 15/12 CAL
MIN 3 - REST
