WARMUP
1 ROUND
5/5 Leg Swings
10 Alt. Cossack Squats
10 Walking Toe Steps
10 Walking Heel Steps
20 Butt Kickers
INTO …
2 ROUNDS*
8 Med. Ball Front Squats
6 Push-Up to Down Dog
4 Hang Muscle Cleans + 4 Alt. Elbow Punches
20 High Knees
STRENGTH
3 SETS*
1 Hang Squat Clean
+
2 Front Rack Reverse Lunges
-Rest As Needed b/t Sets-
*Start Light-Mod and Build Up to or Beyond Workout Weight.
(Score is Weight)
WORKOUT
“FUNKLE SAM”
FOR TIME
400m Run
into …
7 ROUNDS
1 Hang Squat Clean (155/105)
7 Up-Down Over the Bar
7 Wall Balls (20/14)*
6 Front Rack Alt. Reverse Lunge
into …
400m Run
(Score is Time)
*Option to use heavier Wall Ball (30/20).
1200/1000m Bike, 500/400m Row
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