Warm-Up
1:00 Cardio Choice
into…
EMOM x 4 MINUTES
10 Single DB Russian Swing + Max Sit-ups
(No Measure)
Strength
3 SETS ON A 10:00 CLOCK…
6 DB Deadlifts
8 DB Hang Power Cleans
10 DB Up-Downs
-Rest as Needed b/t Sets-
(Score is Load)
Workout
EMOM x 5 MINUTES
:45 Max Up-Downs
-2:00 Rest-
EMOM x 5 MINUTES
:45 Max DB Hang Power Clean
-2:00 Rest-
EMOM x 5 MINUTES
:45 Max DB Renegade Row*
*No push-up
(Score is Reps)
Zoom After Party @8am/7pm + NCMOBILITY
AMRAP x 5 MINUTES
2,4,6,and so on…
Glute Bridges
Alt. V-ups
then…
NCMOBILITY – QL Smash
* Get the link on our SugarWOD calendar *
(Score is Reps)
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