Lacrosse ball trap / scap 1:00 / side
Foam roll thoracic spine Lats 2:00
Banded shoulder distraction 1:00 / side
Foam roll legs / quads / hams 2:00

Light row, run or bike 4:00

3 Sets, Not For Time:
8 x Unilateral Dumbbell Presses from a Kneeling Position
30 Second Hallow Rock Hold


5 Rounds
12 Deadlifts (155,105)
9 Hang Power Cleans (155,105)
6 Shoulder to Overhead (155,105)
***13 minute cap

***Scale weight to something that you could do 12 unbroken deadlifts, 9 unbroken hang power cleans, 6 unbroken shoulder to overhead with when completely fresh. This is all barbells, but should still be metabolic, “cardio”. We are looking to scale this to a weight that we can finish in under the 13 minute time cap with. Remember, the goal is not to do it Rx’d, the goal is to achieve the stimulus of what we are after, which is metabolic conditioning while barbell cycling.