WARM-UP
1 ROUND
10 Air Squats
10 Good Morning
5 Jefferson Curls
10 Glute Bridge
3/3 Scorpion Twist
6 Tuck Jumps
2 ROUNDS
10 BB RDL
6 Half Box Jumps (land low and step off)*
10 Hollow Rocks
10 Superman Lifts
*BJO on 2nd Rnd
STRENGTH (ALL) — 5-5-5-5 Double Overhand Deadlift*
Deadlift for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
“CATCHING SOME EARHART (PERFORMANCE)”
4 SETS
AMRAP x 3 MINUTES*
4-6-8-and so on…
Box Jump Overs (24/20)
1-2-3-and so on…
Deadlifts (225/155)
-Rest 1:30 b/t Sets-
*Start from the beginning of each AMRAP.
(Score is Lowest Rounds + Reps)
“CATCHING SOME EARHART (FITNESS)”
4 SETS
AMRAP x 3 MINUTES*
4-6-8-and so on…
Box Jump Overs (20)
1-2-3-and so on…
Deadlifts (155/105)
-Rest 1:30 b/t Sets-
*Start from the beginning of each AMRAP.
(Score is Lowest Rounds + Reps)
KG BB: (70/47.5)
OPTIONAL COOL DOWN (ALL)
2-3 SETS FOR QUALITY
:30/:30 Half Pigeon on Box
:30 Box Prayer Stretch
:30 SLOW Alt. Deadbugs
-Rest as Needed b/t Sets-
EXTRA CREDIT (ALL)
1.) Overhead Work
4-5 SETS
1 Snatch Balance*
+
2 Overhead Squats
*Keep weight Moderate+ across all sets.
-Rest As Needed b/t Sets-
(Score is Weight)
2.) 3-4 SETS
1:00 Max Sit-Ups
1:00 Weighted Plank Hold
-Rest As Needed b/t Sets-