WARMUP
AMRAP X 10 MIN
12 Cat Cows
6/6 Single Leg Glute Bridge-Ups
6/6 Split Squat
12 Good Morning
6 Alt. Box Step Overs
12 BB RDL
STRENGTH
Deadlift for load:
5-5-5-5
Double Overhand Deadlift*
*Start Moderate and Build past Workout Weight.
(Score is Weight)
WORKOUT
“CATCHING SOME EARHART”
4 SETS
AMRAP x 3 MINUTES*
4-6-8-and so on…
Box Jump Overs (24/20)
1-2-3-and so on…
Deadlifts (225/155)
-Rest 1:30 b/t Sets-
*Start from the beginning of each AMRAP.
(Score is Lowest Rounds + Reps)
OPTIONAL AFTER PARTY
2-3 SETS FOR QUALITY
1:00 Foam Roller or Lacrosse Ball/Peanut Smash T-Spine
:30 Box Prayer Stretch
10/10 Supported Lateral Raises*
*Retract the shoulder blade first, then raise laterally, holding for :05 before lowering.
-Rest as Needed b/t Sets-
(No Measure)
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