WARMUP
1 ROUND
5 Cat Cows
5/5 Moose Antlers
:20 Superman
10 Alt. Deadbug
10 Bodyweight Good Mornings
Into…
2-3 ROUNDS
7/5 Cal Bike
5 SA KB Deadlift + 5 SA KB Swings + 5 SA KB Clean*
*Perform all KB movements with one arm and then all KB movements with the other arm
STRENGTH
EVERY 2:00 x 5 SETS*
3 Deadlifts
+
2 Hang Power Cleans
*Start Light and build slightly past workout weight.
(Score is Weight)
WORKOUT
AMRAP x 15 MINUTES
25/20 Cal Bike
12 Deadlifts (205/145)
4 Hang Power Cleans
(Score is Rounds + Reps)
OPTIONAL AFTER PARTY
2-3 SETS FOR QUALITY
5/5 Sciatic Nerve Floss
:30/:30 Half Pigeon or Figure 4 Stretch
15 Glute Bridge-Ups
1:00 Glute Bridge Hold
-Rest as Needed b/t Sets-
(No Measure)
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