Prep
-Foam roll wherever you need it
3 Rounds:
– 20ft Bear Crawl
– 5 each Banded Bird Dogs
– 5 each Box Step-ups
A.
AMRAP 34 With A Partner
Row 4K
Then AMRAP:
4 Hang Power Cleans (135/95)
6 Box Jump Step Downs
– Goal: Challenging pace with fast transitions, One partner completes a full round at a time
*Score = 4k Row time + Rounds/Reps
*Split row as needed
L3: (115/75)
L2: (95/65) (Wall Walk w Limited ROM)
L1: (2K Row) (Plank Walk-outs) (DB Hang Power Cleans 30/20 (Box Step-ups)
*Row Alternative:
10K Bike
B.
Double Leg Banded Hamstring Curl
100 Reps AFAP *Each time you break complete a 10s Hollow Hold