03.10.2022

Warm Up
3 sets
50 single unders
5 inchworms
20 second handstand hold
*1 Barbell Complex

complex
3 clean grip RDL
3 hang muscle clean
3 strict press
3 power clean

WOD
"Bottom Line"

part one
Every 2:30 for 4 rounds
400m/350m row
10 DB floor press 50/35 35/20

part two
9:00 AMRAP
8 HSPU or piked on the floor or box
8 power cleans 115/75 95/65 75/55
40 DUs or 80 singles


Body Maintenance
3-4 sets
single arm suitcase carry, pick load, 100 feet each side
dual KB front rack hold, pick load, 1:00
10 bird dogs- slowly 5/side