Workout Notes

Focus: Total Body.
Loading: Moderate.

Attempt to finish each round within 2 minutes at the most.

Perform either the classic or the workout but not both!

Warmup

Min any monostructural activity + 10s burst at the top of each minute
-Then-
2 Rounds not for time
15 Sumo reach
10 Sumo deadlift (empty barbell)
5 Air squat
10 Hollow rock
-Then-
Foam Roll – 10-15 passes on each segment
-Hamstrings and glutes
-Lower back
-Upper back
-Lats
-Then-
Perform warmup reps of
5-3-2-1-1-1 starting at 35-40% of your 5rm and building to 85-87.5% of your 5rm.
–Then–
Perform 1-3 rounds of:
2-3 reps per workout movement building up to workout weights.

Strength

Sumo deadlift
4×5 @ 85-95% 5rm
*Rest 3-4 min

Workout

Every 3 min for 8 rounds
8 Dumbbell incline bench press 50/35
8 Dumbbell hang power clean 50/35
8 Dumbbell walking lunge 50/35
8 Calf raises 50/35

Classic

A.
Dumbbell incline bench
4 x 8
*Rest 1-2 min

B.
Hang power clean
4 x 8
*Rest 1-2 min

C.
Dumbbell walking lunge
4 x 8
*Rest 1-2 min

D.
Weighted calf raise
4 x 8
*Rest 1-2 min

Accessory

Echo bike
8 rounds
10s hard
20s easy