12/20/21: Monday

Today's WorkoutWarm Up

• 400 m Jog
• 5 Sumo Inchworms
• 5 Press Ups + Down Dog
• 10 Straight Leg Sit Ups
• 10 Scap Pull Ups
• 10 Deadlifts
• 8 Hang Power Cleans
• 6 Power Cleans
• 15 Kip Swings
• 5-7 Toes to Bar

Conditioning -"4 Flipping Birds"AMRAP 30 - Teams of 4***No more than 2 barbells per team***

• Pacer: 400 m Run (2 members together - pick up where other pair left off on work)
• Work: (Other 2 members - alt. work as desired)4 - 8 - 12 - 16 - 20 - 24 - ↑...
  • Toes to Bar
  • Power Cleans (rx: 95#|65# crx: 135#|95#)

Accessory3 Sets

• 12 Tempo Single Arm Rows (Each arm)