General Warm up:

3 rounds –
:30 sec row/bike
5 KB weighted good mornings
5 KBS
5 KB SDLHP
5 hip circles per leg
5 per side iron cross stretch

CLICK HERE FOR WORKOUT EXPLANATION


B. “Guess Who?!!” For time:
– 50 unweighted step ups
– 40 cal. row (2k bike)
– 30 deadlifts @ rx: 135/95; 95/65
– 20 power clean (same load as DL)

– 2 min self-timed rest

– 20 power clean
– 30 deadlifts
– 40 cal. row (2k bike)
– 50 unweighted step-ups

Rx: 135/93; 95/63. Choose load based off power clean.

B. TABATA copenhagen plank