Warm Up 52 (No Measure)
3 RNFT:
*Use 2 KB/DB’s
5 Deadlift
5 Hang Cleans
5 Front Squat
5 Push Press
5 Floor Press
+
3 RNFT:
30 Sec Goblet Squat Pose
30 Sec Crab Pose
Metcon (3 Rounds for reps)
AMRAP 5
50/35 Calorie Row
AMRAP Macho Man (95/65)
rest 5:00
AMRAP 5
35/25 Calorie Row
AMRAP Macho Man (135/95)
rest 5:00
AMRAP 5
20/15 Calorie Row
AMRAP Macho Man (155/105)
“Macho Man” – 3 Power Cleans, 3 Front Squats, 3 Push Jerks
Hip Hinge (Weight)
Strict T2B/Leg Raises
Reverse Hypers
3×8-12