Warm Up
EMOM x 5 MINUTES (:45 ON/ :15 OFF)
MIN 1 – Lunges
MIN 2 – Alt. DB Deadlifts
MIN 3 – Single DB Strict Press
MIN 4 – Alt. Bird Dogs
MIN 5 – Slow Deadbugs
Skill
5-4-3-5-4-3*
Bench Press
*Keep weight moderate-heavy.
Workout
AMRAP x 11 MINUTES
10 Alt. DB Power Cleans
50′ OH Walking Lunges (R)*
15 Sit-Ups
50′ OH Walking Lunges (L)
*If unable to Lunge for distance complete 14 OH Lunges.