2 ROUNDS

10 Alt. Elbow Punches w/Empty Barbell

5/5 Glute Dominant Step-Ups

10 SLOW Alt. Deadbugs

5 Jefferson Curls

Into…

2 ROUNDS

10 Empty Barbell Deadlifts → 10 Empty Barbell Clean Deadlifts*

10 Alt. Step-Ups

10 Empty Barbell Strict Press → 10 Empty Barbell Push Press

20 Bicycle Crunches

*Drop hips a bit lower than in the conventional Deadlift.

MIN 1&2 – Cardio Choice

MIN 3 – Alt. Box Step-Ups*

MIN 4 – Sit-Ups

MIN 5 – 1 Rep of Barbell Complex**

*Option to hold DB in Goblet position.

**Barbell Complex…

1 Clean Deadlift

+

1 Hang Squat or Power Clean

+

1 Squat or Power Clean

+

1 Jerk

*This is meant to be a primer for tomorrow’s 1RM Clean & Jerk attempt. Use an empty barbell or Light Weight.

(No Measure)

3:00 Foam Roll T-Spine

1:00 Slow PVC Pass Thrus

1:00/1:00 Groiner

(No Measure)