Festivous for the rest of us !

Festivous for the rest of us !

1.Warm up

2. 

6 min EMOM 

20 sec on / 40 sec off 

For 20 sec each athlete will demonstrate a controlled 

Alternating superman / hollow rock hanging from the bar 

3. 

6-Minute AMRAP

Intermediates (115#/85#)
7 - Power Cleans
5 - Front-Rack Reverse Lunges
3 - Wall Walks

Novice/Masters (85# Male/55# Female)
7 - Power Cleans
5 - Front-Rack Reverse Lunges
3 - Shoulder to Overhead (S2OH)

Athletes wishing to RX this 

M 135 W 105 

4.  Foam roller 

Lower back 

Gluteus 

Hamstring 


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