3 SETS ON A 12:00 CLOCK...
15 Slow Good Mornings
7/7 Single DB Around the Worlds*
1:00 Bear Crawl Hold**
*Start with DB in Goblet Hold and rotate it around head slowly in single direction until return to Goblet Hold. Each full rotation is 1 Rep.
**Also referred as Quad Crawl Hold
(No Measure)
EMOM x 8 MINUTES
MIN 1 - :50 Alt DB Hang Snatch
MIN 2 - 8 Up downs
-Rest :30-
EMOM x 4 MINUTES
MIN 1 - :50 Single DB Deadlifts
MIN 2 - 12 Up Downs
-Rest :30-
EMOM x 2 MINUTES
MIN 1 - :50 DB Slides
MIN 2 - 16 Up downs