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)