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Mon 27th July




WARM UP


  • 2:00 EZ Row

Into...


EMOM x 9 MINUTES

  • MIN 1 - 15 Tempo Air Squats (1111)

  • MIN 2 - 15 Good Mornings

  • MIN 3 - :40 Hollow Hold

STRENGTH


ON A 12:00 RUNNING CLOCK...

  • 3x5 Tempo Front Squat (2121)*

*Keep loading light to moderate.


(Score is Load)



WORKOUT


AMRAP x 12 MINUTES

  • 15/12 Cal Row/bike

  • :30 Plank Hold

  • 10 Front Squats (45/32.5)

  • 10 Hang Power Clean

  • :30 Hollow Hold

(Score is Rounds + Reps)




COOLDOWN


ON A 6:00 RUNNING CLOCK...

  • 1:30 Couch Stretch (L)

  • 1:30 Couch Stretch (R)

  • 3:00 Foam Rolling Quads & IT Band

(No Measure)


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