Group Dynamic Warmup:
- Glute Bridge – Hip Thrust Tabata – 2 minutes
- :20s Glute Bridge Hold – :10s of Hip Thrusts
- Samson Stretch – 1 Min per side
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Strength: Clean/Front Squat Complex (17 Minutes)
4 Sets
1 Hang Clean + 1 Clean + 1 Front Squat
- Sets 1 and 2: Done at 90% of 1RM
- Sets 3 and 4: Done at 95% of 1RM
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Workout: 4 Rounds
- 10 Lateral Burpees Over Bar
- 10 Alt Front Rack Lunges (115/85)
- 200 Meter Run
-Rest 1 minute at the completion of each round
*Score is total time to complete 4 rounds including rest
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Cardio Option: 4 Rounds
- 10 Lateral Burpees Over DB
- 10 Alt DB Front Rack Lunges (50×2/35×2)
- 200 Meter Run
-Rest 1 minute at the completion of each round
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Core: 4 Rounds
- 30 Plate Twist (25/15)
- :30s Hollow Hold
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