"DISGRACE"

HIP HALO
2 Rounds. . .

  • 0:30 Lateral Steps
  • 10 Standing Fire Hydrants (each side)
  • 3 Pausing Squats (0:10 pause in the bottom)

 

[NO HIP HALO]
2 Rounds. . .

  • 0:20 Glute Bridges
  • 0:20 Hollow Body Rocks
  • 0:20 Slow Air Squats

 

HIP STRETCHES

  • 0:30 Active Spiderman
  • 0:20 Static Spiderman
  • 0:20 Runners Lunge
  • 0:20 Half Kneeling Hamstring Stretch
  • 0:20 Adductor Stretch
    (all on one side then switch sides)

PART 1: BARBELL COMPLEX

  • Build to A Heavy 1 Power Clean + 1 Front Squat + 1 Push Jerk

    *Score = Heaviest Load

 

PART 2: "DISGRACE"
3 Rounds For Time:

  • 10 Squat Cleans ( 61/43)
  • 10 Push Jerks ( 61/43)

    *Score = Time it takes to complete the workout

COOLDOWN 

MOBILITY

  • 1:00 Seated Quad Stretch

 

ACCESSORY

Strict Press:
1 Set of 5 @ 50% 1RM
1 Set of 3 @ 60% 1RM
1 Set of 2 @ 70% 1RM
1 Set of 1 @ 75% 1RM
1 Set of 1 @ 80% 1RM
1 Set of Max Reps @ 85% 1RM
[Leave No Reps In The Tank On Max Set]