1 ROUND
2:00 EZ Row
5/5 Moose Antlers
10 Alt. Bird Dogs
5/5 Ankle Rotations (Clockwise/ Counter Clockwise)
5/5 Staggered Stance Good Mornings
10 Alt. Samson Lunges
Into…
AMRAP x 5 MINUTES
16 Lateral Hops (Over BB Optional)
8 Up-Downs
6 Tempo Air Squats (22X1)
4/4 Single Leg Glute Bridge-Ups
*Use this as a primer for your final MYMC workout!
(Score is Weight)
EMOM x 9 MINUTES
MIN 1 - :25/:25 Empty Barbell Shoulder Rotation*
MIN 2 - :25/:25 Empty Barbell Quad Smash
MIN 3 - 5-10 Rower Pike Ups
*Place end of barbell on anterior deltoid. Anchor elbow down out to the side and slowly move hand/forearm forward & back.
(No Measure)