FLUFFY

ERGO

 

  • 0:30 Easy Pace Ergo
  • 0:30 Push Up to Downdog
  • 0:30 Moderate Pace Ergo
  • 0:30 Active Samson
  • 0:30 Fast Pace Ergo
  • 0:30 Standing Straddle Stretch

[AMRAP 8]:

Ergo Calories

 

Rest 2 Minutes

 

[AMRAP 8]:

  • 1 Rope Climb (15')
  • 10 Double Unders
  • 1 Rope Climb (15')
  • 20 Double Unders
  • 1 Rope Climb (15')
  • 30 Double Unders

...

Add 10 Double Unders Every Round

 

Rest 2 Minutes

 

[8 Minute Window]:

  • Establish 5RM Deadlift

 

Score 1 = Total Ergo Calories
Score 2 = Total Reps
Score 3 = Heaviest Load

COOLDOWN 

MOBILITY

  • 1:00 Forearm Stretch

  • 1:00 Pike Stretch

 

ACCESSORY

4 Sets for Quality

  • 12 Single Dumbbell Single Leg Deadlifts
  • 1:00 Hollow Hold
  • 0:30 Superman Raises