WARMUP
2 ROUNDS
15 Toe Touch Jumping Jacks
6/6 Single Arm Ring Rows
6/6 Split Squats
12 Bicycle Crunches
10 Lunges
10 Deadbugs
INTO…
10 KB Deadlifts
6 Strict Knees to Chest
5 Hang Muscle Cleans to Up and Over
10 Back Rack Lunges
10 Sit-Ups
10 Russian Kettlebell Swings
EXTENDED WARMUP
EMOM x 8 MINUTES
MIN 1 – 1 Rope Climb or 3 Strict Knees to Elbow
MIN 2 – 10 Alt. Back Rack Lunges*
*Start with an Empty Bar and Build to Workout Weight.
(No Measure)
WORKOUT
AMRAP x 16 MINUTES
2 Rope Climbs
12 Back Rack Lunges (115/75)
18 Sit-Ups
24 Russian KB Swings (70/53)
(Score is Rounds + Reps)
OPTIONAL AFTER PARTY
2-3 SETS FOR QUALITY
10 Alt. 90-90 Good Morning Hip Rotations
10 Glute Bridge-Ups
1:00 Glute Bridge Hold
-Rest as Needed b/t Sets-
(No Measure)
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