Warm Up
Estimated Total Session Time:
1 Hour (Everything Included)
Estimated Total Session Time:
1 Hour (Everything Included)
**1. Movement Prep/Activation and Increasing Heart Rate**
10 min Partner AMRAP
P1: Easy pace row
P2: 5 Lunge Elbow to Floor Stretch (each side)
10 Floor Plate Press
5 Hang Cleans (empty bar – build across sets)
**2. Workout Prep**
With Partner:
1 set (Each)
5 Calorie Row
5 Push Ups
5 Hang Cleans (workout weight)
Mighty Ducks
Teams of 2 (1:1)
30 Minute Amrap
15/12 Calorie Row
15 Push Ups
15 Hang Cleans (75/55)
* You go, I go *
Accessory
1 min child’s pose
1 min forearm with lacrosse ball (each side)
1 min pec smash with lacrosse ball (arm behind back – ball in pec insertion against rig upright or ground)
