A) 2 Sets
Squat Hold x20 sec
Hollow Body Rock x20 sec
Sumo Squat Hold x20 sec
Samson Stretch x10 sec ea. side
then do:
2 Sets
Banded Good Morning x20
Reverse In Place Lunge x6 ea. side
Lateral Lunge x6 ea. side
Jump Squat x5 (max height)
Hanging Lat Pulls x10
B) 4 Sets
Back Squat x3 @95%+5lb of 3RM
C) “Open Workout 14.4”
AMRAP In 14 Min Of:
60 Cal Row
50 Toes To Bar
40 Wall Balls (20/14)
30 Power Cleans (135/95)
20 Muscle-ups
*Scale muscle-ups to 5 Ring Rows + 3 Push-ups
HIIT – ” SPEED RINGS”
8 min Tabata : Speed Ladder/Ring Dips
rest 20 sec
8 min Tabata : Speed Skaters/Ring Rows
