Warm Up
Traditional Deadlifts
Emom 10 x 3 65% of 1 rep
Booty/Ab/Arm Circuit
Emom x 4 16min Total
1. 20 DB Sumo Squat Pulses
2. 15 Reverse Crunches
3. 10 high Box Jumps 30’
4. 8-10 1 push up + 4 Mt. Climbers
Complete: For Time
2 Rounds
250m Row
1:00 rest
1 Mile On Bike
1:00 rest
400m Run
1:00 Rest
Stretch!!
Overhead Squat: Option Back squat Set 1: 6 Overhead Squats @ 60% Set 2: 4 Overhead Squats @ 70% Set 3: 2 Overhead Squats @ 80% Set 4: 6 Overhead Squats @ 65% Set 5: 4 Overhead Squats @ 75% Set 6: 2 Ov
Overhead Squat Set 1: 6 Overhead Squats @ 60% Set 2: 4 Overhead Squats @ 70% Set 3: 2 Overhead Squats @ 80% Set 4: 6 Overhead Squats @ 65% Set 5: 4 Overhead Squats @ 75% Set 6: 2 Overhead Squats @ 85%
Clean Complex On the Minute x 12: 1 Power Clean 1 Hang Squat Clean - All sets should be completed unbroken. - Start at roughly 50-55% of your 1RM power clean and aim to build from there. - Score: Ente