member-Tom-Alexander

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