WARM-UP
2:00 CARDIO CHOICE
INTO…
AMRAP X 3 MINUTES
20 BUNNY HOPS*
10 HOLLOW ROCKS
5 BODY WEIGHT GOOD MORNINGS
3 CAT/COW
*SWITCH TO TALL JUMPS AT THE HALFWAY POINT
AMRAP X 3 MINUTES
20 SINGLE UNDERS *
10 ARM HAULERS
5 GOOD MORNINGS W BARBELL
3 PUSH-UP TO PIKE
*SWITCH TO DOUBLE UNDERS AT THE HALFWAY POINT.
STRENGTH
EMOM EVERY 3 MINUTES FOR 15 MINUTES
5 SETS
5 REPS OF 1 HANG POWER CLEAN
+
2 PUSH PRESS (MODERATE)*
REST :60 THEN…
15 SLOW AND CONTROLLED BENT OVER ROWS
WORKOUT
10 ROUNDS FOR TIME
10 POWER CLEANS (135/95)(95/65)
30 DOUBLE UNDERS
(SCORE IS TIME)
FINISHER
4 SETS (:40 ON / :20 OFF)
MOVT 1 - PLATE WALL SIT
MOVT 2 - PLATE FRONT RAISES
