WARMUP
QUICK RUNNING DRILLS*
Dynamic Knee Hug
Dynamic Hamstring Scoop
Toe Walk
Heel Walk
High Knees
Butt Kickers
*25ft out and back
Into…
AMRAP x 5 MINUTES
1 min Row
6 Burpees
6 Barbell RDLs
6 High Hang Muscle Cleans
STRENGTH
Power Clean for load:
EMOM x 7 MINUTES
Build to a Heavy 2-Rep Power Clean*
*Reps must be Touch and Go.
(Score is Weight)
WORKOUT
3 ROUNDS FOR TIME
1000/800m Row (option to run 800m)
20 Burpees to Target*
10 Power Cleans (185/135)
*Target is 6″” Above Standing Reach.
(Score is Time)
OPTIONAL AFTER PARTY
EMOM x 6 MINUTES
MIN 1 – :45 Alt. Groiners w/Twist
MIN 2 – :45 Alt. Deadbugs
MIN 3 – :45 Rebound Pose w/Box Breathing*
*Box Breathing = :04 Inhale + :04 Hold + :04 Exhale + :04 Hold
(No Measure)
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