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:

2 Wall Walks

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