WARMUP
AMRAP x 4 MINUTES
4 Alt. 90-90 Hip Rotations
4 Air Squats + 4 Jumping Air Squats
4 Pause Kip Swings*
*:01 Pause in Hollow + :01 Superman
Into…
AMRAP x 4 MINUTES
4 Hang Muscle Cleans
4 Alt. Elbow Punches
4 Empty Barbell Front Squats
STRENGTH
Front Squat for load:
6-4-2-2*
Front Squats
*Start Moderate and build to workout weight. Bar must come from the floor.
(Score is Weight)
WORKOUT
“WAVERUNNER”
FOR TIME
7-5-3-5-3-1-3-2-1
Front Squats (225/155)
12-8-4-12-8-4-12-8-4
Toes to Bar
(Score is Time)
COOL DOWN
FOR QUALITY
1:00/1:00 Empty Barbell Quad Smash
1:00 Child’s Pose w/Lat Stretch
10 Forearm/Wrist Circles*
*Plant hands on floor with fingers towards or away from body. Make 5 gentle rotations clockwise and 5 counterclockwise.
(No Measure)
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