WARMUP
1 ROUND
1:00 Cardio Choice
5 Cat Cows
10 Sumo Stance Good Mornings
5 Inchworm + 2 Scap Push-Ups
10 Slow Alt. Shoulder Taps
Into…
1-2 ROUNDS (Time Permitting)
:45 Cardio Choice
10 Slow Barbell Deadlifts
10 Glute Bridge-Ups
5 Push-Up to Pike + 4 Shoulder Taps*
*Complete a Push-Up to Pike and in the Piked position complete 4 Alt. Shoulder Taps before the next rep
WORKOUT
1.) ON A 15:00 RUNNING CLOCK…
Build to a Heavy 3-Rep TNG Deadlift*
*Bar touches but does not slam into ground.
(Score is Weight)
-Rest 3:00 b/t P1 & P2-
2.) AMRAP x 15 MINUTES
10 Deadlifts (65% of 3-Rep)
10 Strict Handstand Push-Ups
Cardio Choice*
*Cardio Choice Options:
20/15 Cal Row
18/14 Cal Bike
15/12 Cal Ski
(Score is Rounds + Reps)
OPTIONAL AFTER PARTY
2-3 SETS FOR QUALITY
5/5 Sciatic Nerve Floss
:30/:30 Half Pigeon or Figure 4 Stretch
15 Glute Bridge-Ups
1:00 Glute Bridge Hold
-Rest as Needed b/t Sets-
(No Measure)