2, 2 we want 2
Warm Up/Mobility
Warm-up
2 Sets
1:30 Row (OR run)
10 Inchworms
10 Barbell Tall Hang Power Clean
0:30 Front Rack Barbell Opener (put bar in front rack position and work alternating elbows high for a stretch/activation)
1:30 Row (OR run)
10 Inchworms
10 Barbell Tall Hang Power Clean
0:30 Front Rack Barbell Opener (put bar in front rack position and work alternating elbows high for a stretch/activation)
1 set (at workout pace)
8/6 Calorie Row
6 Push Ups
4 Hang Cleans (at workout weight)
Metcon
Metcon (AMRAP – Rounds and Reps)
Teams of 2 (1:1)
Amrap 30
15/12 Calorie Row (OR 200m Run)
15 Push Ups
15 Hang Cleans (115/80)
-Partner 1 does a round, then partner 2 does a round-
Amrap 30
15/12 Calorie Row (OR 200m Run)
15 Push Ups
15 Hang Cleans (115/80)
-Partner 1 does a round, then partner 2 does a round-
Target Rounds: 15+ (for teams)
Minimum Rounds before scaling 12
Minimum Rounds before scaling 12
Finisher
Metcon
3 rounds
15 reverse hyper (OR 10 Jefferson Curls Light)
1:00 boat hold (V sit Hold)
15 Reverse Crunch
30 mountain climbers
15 reverse hyper (OR 10 Jefferson Curls Light)
1:00 boat hold (V sit Hold)
15 Reverse Crunch
30 mountain climbers
Banded Hip Activation