-Warm Up-

Foot drills

2 rounds

5  sumo worms

5 lateral step ups each side

10 groiners

10 glute bridges (on the ground)


4 sets

8 Good Mornings

12 Reverse snow angels

20 Banded Glute Bridges


You and your partner will complete three 7 minute AmRaPs with a 1 minute rest between

Alt rounds with a partner

3 Hang power Cleans

6 front squats

9 Burpee bar hops (Lateral)

*each round the barbell gets heavier