Warmup:
- foam roll: Calves/Glutes/IT band/Adductors
- 5 min. Double Under practice
- 1 min/leg Couch stretch w/ lunge
- 6 inch worms (with up/down dog)
- Power Clean movement practice with PVC
A. EMOM 10
- 1 Back Squat @ 75%
- 3 Box Jumps (30/24) Focus on creating power off the ground under fatigue
B. AMRAP 8
- 10 Wall Balls (20/14#)
- 5 Power Cleans (135/95) Scale: choose a Challenging weight for TnG
C. AMRAP 8
- Row 200m
- 8 Burpees
D. AMRAP 8
- 30 sec Airdyne
- 10 Deficit Pushups (45/25# plate) Scale floor
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