WARM UP
1 ROUND
400m Run
10 Bodyweight Good Morning
5 Inch Worms
10 Lateral Hops Over Bar*
10/10 Adductor Rocks
10 Alt. Child’s Pose Lat Stretch
10 Alt. Cossack Squat
5 Broad Jumps
into…
2 ROUNDS
6 Up-Downs Over Bar**
6 Jumping Squats
6 Deadlifts
6 Hang Muscle Clean + Elbow Punch
*Option for just Hops in Place
**Option for Up-Downs in Place
“HIT THE GROUND RUNNING”
2 ROUNDS FOR TIME
800m Run
40 Deadlifts (155/105)
30 Burpees Over Bar
20 Hang Power Cleans
10 Burpees Over Bar
(Score is Time)
2-3 SETS FOR QUALITY
10 SLOW Arm Haulers
10 Alt. Plate Around the Worlds
1:00 Thoracic Spine Foam Roll
-Rest as Needed b/t Sets-
(No Measure)
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