monday

Warm-up

​400m Run or 500m Row (athlete choice!)
into...
2 SETS
10 Alternating Groiners
10 Glute Bridge-Ups
10 Alternating Heel & Knee Grab  

Then into w/ Empty Barbell…
2-3 QUALITY SETS
7 Strict Press (press and hold at top)
7 Good Mornings
7 Bent Over Rows

Metcon

​AMRAP x 18 MINUTES
7 Ring Muscle-Ups or 10 Burpee Pull-ups
10 Deadlifts (275/195)|(185/135)
35 Sit-Ups

(Score is Rounds + Reps)

Finisher

​FOR QUALITY*
1:30 Tuck Hold
1:30 Plank Hold
1:30 Hollow Hold
1:30 Plank Hold

*Each exercise is on a running clock, accumulating as much time in the position as possible.

(No Measure)