WARMUP
AMRAP X 9 MIN
:30 Cardio Choice
6 Jefferson Curls
8/8 Single Leg RDLs
10 Tempo Ring Rows (:03 negative)
10 Good Mornings
10/10 Single Leg Glute Bridge-Ups
10 Kip Swings
STRENGTH
Deadlift for load:
3-3-3-3
*Start Moderate and end Heavy.
(Score is Weight)
WORKOUT
10 ROUNDS FOR TIME
3 Deadlifts (315/205)
3 Ring Muscle-Ups
(Score is Time)
OPTIONAL AFTER PARTY
EMOM x 9 MINUTES
MIN 1 – :25/:25 Moose Antlers
MIN 2 – :50 90-90 Alt. Hip Rotations
MIN 3 – :25/:25 Lying Internal + External Shoulder Rotations*
*Lying on your back, extend arm out from shoulder then bend elbow to 90 degrees so hand is facing up. Keeping the elbow down, slowly lower the forearm forward then backwards. Option to add some LIGHT weight.
(No Measure)
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