Today's WorkoutWarm 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#)
Accessory3 Sets
- 12 Tempo Single Arm Rows (Each arm)
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