Warm-Up

EMOM x 10 MINUTES
MIN 1 – 10 Scap Pull-ups + :15 Bar Hang
MIN 2 – 10 Glute Bridge + :15 Hold
MIN 3 – 10/10 Split Squats*
MIN 4 – 10-12 SLOW Strict Press
MIN 5 – 10/10 Single Arm Russian KB Swings*

*MIN 6 complete Alt. Lunges & MIN 10 complete 5/5 KB Hang Cleans.

Workout (All)

3 SETS FOR QUALITY
3:00 Cardio Choice
2/2 KB or DB Turkish Get-Up (Athlete Choice)
10/10 Single Arm KB or DB Front Rack Lunge
200m KB or DB Suitcase Carry
1:00 Bar Hang

-No Additional Rest b/t Sets-

(Score is Weight on KB or DB)

Optional Cooldown

1-2 SETS FOR QUALITY
5 Up-Dog to Down Dog
:30/:30 Three Legged Downward Dog Pose
5 Cat/Cows
:30 Happy Baby
1:00 Rebound Pose

(No Measure)