Warm-up
• 300 m Row
2 rounds:
• 10 Jumping Jacks
• 10 Mountain Climbers
2 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Side Lunge Hold Right
• 30 sec Side Lunge Hold Left
Conditioning (part 1)
“Death by” EMOM as long as possible:
• Power Cleans 115/75#
• Chest-to-Bar Pull-ups
Every minute on the minute (EMOM), starting at 0:00, perform 1 power clean + 1 chest-to-bar pull-up within minute 1, rest in remaining time. Complete one more rep of each movement per minute each subsequent minute (2 power cleans + 2 ctb pull-ups from 1:00-2:00, 3 power cleans + 3 ctb pull-ups from 2:00-3:00, etc.). Continue as long as possible until unable to complete the number of reps prescribed in under a minute.
Score is the number of full rounds completed plus number of reps completed in the last round. Goal: complete 7 rounds.
Rest 5 min between workouts.
Conditioning (part 2)
3 rounds for max reps:
• 1 min: Thrusters 95/65#
• 1 min: Rest
• 1 min: Row (calories)
• 1 min: Rest
Goal: 120 reps/cals.
Core
3 rounds:
• 10 Lying Leg Raises
• 10 GHD Hip Extensions
Cool-down
2 min:
• Walk on Treadmill or slow AirBike
2 rounds:
• 30 sec Lying Knee to Chest Right
• 30 sec Lying Knee to Chest Left
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog