A) Samson Stretch Lunge x50ft
Walking Quad Pulls x50ft
Lateral Lunge x25ft ea.
+
2 Sets
Stiff Legged Clean Deadlift x5
Tall Power Clean x5
Hang Power Clean x5
B) EMOM For 16 Min Do:
Odd – Hang Power Clean x5
Even – Front Squat x5
*increase weight each set. Only increase weight after completing both the hang power clean and the front squat.
C)5 Sets, Ea. For Time
8 DB Box Step Overs (24″x35lb ea./ 20″x25lb ea.)
20 Kettlebell Swings (53/35)
20 Squats
8 DB Box Step Overs
rest 90 sec
HIIT – ” Uncommon core”
EMOM for 16 min :
40 sec max effort Rower V-Ups
rest 20 sec
40 sec max effort Slam Balls
rest 20 sec
40 sec max effort Candlesticks
rest 20 sec
40 sec max effort Standing Air Bike
rest 20 sec
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