Warm-up
Monster Walks x 1
A.
(4 sets) of:
Station 1 – Tempo 2121 – Back Squat x 5 reps
Station 2 – Supinated-Grip Strict Pull-Ups x 5-8 reps
Station 3 – One arm supported shoulder fly x 10 reps each side
Station 4 – Hollow Rocks 15 reps or Hollow Hold x 45 seconds
B.
15 Minute AMRAP
16 Dumbbell Walking Lunges (Same DBs for cleans)
8 Dumbbell Hang Power Cleans
15 Sit-ups
C.
2 Rounds
15 Wide Stance Knee banded hip thrusts
15 medium stance knee banded hip thrusts
15 narrow stance knee banded hip thrusts
15 knee banded frog thrusts