WARM-UP

2 ROUNDS
5 Push Up to Down Dog
10 Good Mornings
5/5 Spidermans w/ Twist
1:00 Cardio of Choice

Into…

2 ROUNDS
10 KB Deadlifts (RND 2: 10 RKBS)
5/5 Bent Over Rows
:15/:15 SA Front Rack Hold (RND 2: SA OH Front Rack Hold)
:30 Cardio of Choice

WORKOUT (ALL)

EMOM x 30 MINUTES
MIN 1&2 – Cardio Choice
MIN 3 – :50 KB Alt. Bent Over Row (Athlete Choice)*
MIN 4 – :50 Russian KB Swing
MIN 5 – :25/:25 KB Overhead Hold (L/R)*
MIN 6 – Walking Rest

*Double KB or Double DB Row / Hold Optional for :50.

(No Measure)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY
:30 Lat/Prayer Stretch on Box
5/5 Staggered Stance Good Mornings
10/10 Ankle Distractions*

*Keeping the whole foot on the ground & facing the box, drive the knee forward towards the box. After each rep, pull the foot slightly away from the box. If you get to the point where the knee can’t touch the box without the heel coming off the ground, you have gone too far.

-Rest as Needed b/t Sets-

(No Measure)