8min AMRAP
10 Lateral Banded Walk/side
10 Theraband Air Squat (Band above knee)
:20 Ring Row Hold / :20 pull up hold
:20 Hip Flow 90/90
Then..,
Fromt Squats
Every 2:00 x 5 sets: 5 FS
Warm-up as needed. Start around 60% of your 1RM. Build on feel
*3sec pause at the Bottom ONLY on the first rep*
Then..,
Back Squat
Every 2:00 x 5 sets: 5 BS
Warm-up as needed. Start around 60% of your 1RM. Build on feel.
*3sec pause at the Bottom ONLY on the first rep*
Then..,
Every 2:00 x 8 sets:
7 Hang Power Cleans
11 Burpee Over the bar
30 Double-unders
Scale
7 Sumo Deadlift High-Pulls 75/55
9 Burpee
50 Single-unders
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