WARM UP
EMOM x 10 MINUTES
MIN 1 – 10 Scap Pull-ups + :15 Bar Hang
MIN 2 – 10 Glute Bridge + :15 Hold
MIN 3 – 10/10 Split Squats*
MIN 4 – 10-12 SLOW Strict Press
MIN 5 – 10/10 Single Arm Russian KB Swings*
*MIN 6 complete Alt. Lunges & MIN 10 complete 5/5 KB Hang Cleans.
WORKOUT
3 SETS FOR QUALITY
3:00 Cardio Choice
2/2 KB or DB Turkish Get-Up (Athlete Choice)
10/10 Single Arm KB or DB Front Rack Lunge
200m KB or DB Suitcase Carry
1:00 Bar Hang
-No Additional Rest b/t Sets-
(Score is Weight on KB or DB)
OPTIONAL COOL DOWN
1-2 SETS FOR QUALITY
5 Up-Dog to Down Dog
:30/:30 Three Legged Downward Dog Pose
5 Cat/Cows
:30 Happy Baby
1:00 Rebound Pose
(No Measure)
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