Today’s Workout
Warm Up
- 400 m Jog
- 5 Sumo Inchworms
- 5 Press Ups + Down Dog
- 10 Straight Leg Sit Ups
- 10 Scap Pull Ups
- 10 Deadlifts
- 8 Hang Power Cleans
- 6 Power Cleans
- 15 Kip Swings
- 5-7 Toes to Bar
Conditioning –“4 Flipping Birds”
AMRAP 30 – Teams of 4
***No more than 2 barbells per team***
- Pacer: 400 m Run (2 members together – pick up where other pair left off on work)
- Work: (Other 2 members – alt. work as desired)
4 – 8 – 12 – 16 – 20 – 24 – ↑…- Toes to Bar
- Power Cleans (rx: 95#|65# crx: 135#|95#)
Accessory
3 Sets
- 12 Tempo Single Arm Rows (Each arm)