Thursday
Warm-up
Warm-up
1 ROUND
400m Run
8 Alt. Bird Dogs
6/6 Quad Stretch to Knee Hug
8 Good Mornings
400m Run
8 Alt. Bird Dogs
6/6 Quad Stretch to Knee Hug
8 Good Mornings
Into…
2 ROUNDS
7 Clean Deadlift
7 Upright Rows*
7 Hang Muscle Clean + 1/1 Elbow Punch
7 Strict Press*
*Round 2 complete 7 Hang High Pulls & 7 Push Press.
Workout
“AVA” (AMRAP – Rounds and Reps)
AMRAP x 20:53 MINUTES
400m Run
21 Ground to Overhead (95/65)|(65/45)
400m Run
21 Ground to Overhead (95/65)|(65/45)
(Score is Rounds + Reps)
KG BB: (42.5/30)|(30/20)
Finisher
Metcon
3 SETS FOR QUALITY
1:00 Hollow Hold
Immediately Into…
1:00 Superman Hold
1:00 Hollow Hold
Immediately Into…
1:00 Superman Hold
-Rest 1:00 b/t Sets-
(No Measure)
