Animal Warmup
Bear Crawl
Crab Walk
Frog Jump
Duck Walk


Hollow Rock

20 sec on - 40 sec off (x 8 min)


3 RoundsĀ 
10-15 Single Arm DB Push Press - L (50/30)
3-5 Strict Pull-ups
10-15 Single Arm DB Push Press - R (50/30)
1 minute Rest


15 Min AMRAP
40 Front Rack Lunge (20 each legs) (95/65)
30 Hang Power Clean (95/65)
20 Push Press (95/65)
10 Burpees

Post-Workut Mobility

Foam Roll Quads and IT Bands

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