WARMUP
3 min AMRAP
40 sec bike
8 pushups
8 MB squats
4 Min AMRAP
4 Groiner
4 cat cow
8 lunges
4 moose antlers
STRENGTH
8 min EMOM
1 Low Hang PC + 1 High Hang PC + 1 FS
Light to Moderate
(Score is Weight)
WORKOUT
AMRAP x 12 MINUTES
600/500m Bike or Row
3 Hang Power Cleans (185/135)
4 Front Squats
(Score is Rounds + Reps)
OPTIONAL AFTER PARTY
2-3 SETS FOR QUALITY
1:00/1:00 Empty Barbell Quad Smash
1:00 Childs Pose
5/5 Half Kneeling Weighted Hip Shift*
-Rest as Needed b/t Sets-
*One knee in a kneeling position, the other leg is out at a 45-degree angle with toe pointed out, foot flat on the ground. Hold a KB in front or behind and maintain a tall chest. Shift towards the front foot and make sure the knee tracks in line with the toes.
(No Measure)
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