A. WARMUP
1 Minute Each
Easy Bike
Active Samson
Dumbbell Glute Bridges (Bell on Hips)
Single Dumbbell Strict Press (30 Seconds Each)Scoring: Not Scored
B. Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front SquatsScoring: Not Scored
C. MOBILITY
Dumbbell Assisted Straddle Stretch: 1 Minute
Single Arm Lat Stretch on Wall: 30 Seconds Each SideScoring: Not Scored
D. BACK SQUAT
Heavy [Good Form]
7-6-5-4-3Scoring: Not Scored
E. “Drift Away”
AMRAP 15:
50/35 Calorie Bike or 75/50 Calorie Row
50 Single Dumbbell Hang Clean and Jerks (50/35)
50 Single Dumbbell Reverse Lunges (50/35)
50 Deadlifts (205/145)Scoring: Not Scored