WARM-UP
2:00 CARDIO CHOICE
INTO…
EVERY 2:00 FOR 4 SETS
:30 MAX UP0-DOWNS
5 SLOW JEFFERSON CURL
10 BENT OVER SUPINE GRIP BB ROW
5 SCAP PULL-UPS
5 STRICT KNEE RAISES
IN REMAINDER OF TIME PERFORM SOME SORT OF MOBILITY. PREFERED ARE CAT COW, GROINERS, MOOSE ANTLERS
WORKOUT
EMOM X 21 MINUTES
MIN 1 - 5 TNG DEADLIFTS (AHAP)
MIN 2 - 12-15 BURPEES
MIN 3 - 3-5 STRICT PULL-UPS
COOL DOWN
FOR RECOVERY
5:00 FOAM ROLL BACK + HAMSTRINGS
