WARM UP
2 ROUNDS
5 Jefferson Curls
10 Alt. Elbow Punches
5/5 Step-Ups
10 SLOW Alt. Deadbugs
Into…
2 ROUNDS
10 BB Deadlifts → 10 BB Clean Deadlifts
10 Alt. Step-Ups
10 BB Strict Press → 10 BB Push Press
10 Birddogs
WORKOUT
EMOM x 30 MINUTES
MIN 1&2 – Cardio Choice
MIN 3 – Alt. Box Step-Overs
MIN 4 – Sit-Ups
MIN 5 – 1 Rep of Barbell Complex**
*Option to hold DB in Goblet position.
**Barbell Complex…
1 Clean Deadlift
+
1 Hang Squat or Power Clean
+
1 Squat or Power Clean
+
1 Shoulder to Overhead
*This is meant to be a primer for tomorrow’s 1RM Clean & Jerk attempt. Use an empty barbell or Light Weight.
(No Measure)
OPTIONAL COOL DOWN
FOR QUALITY
3:00 Foam Roll T-Spine
1:00 Slow PVC Pass Thrus
1:00/1:00 Groiner
(No Measure)
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