A) NOTES
- Strength: Say goodbye to your glutes, this superset is ALL about the posterior chain.
- Metcon: Nasty ladder of Single Arm Squat Cleans and Renegade Rows. Make sure to hit full extension at the top of the Squat Clean, and keep your hips and shoulders in line on the Renegade Rows.
- Equipment: Medium band, medium weight.

B) WARM-UP
4 rounds:
2 Side/Side Deep Lunge + Sumo Twist
4 Upward to Downward Dog + Toe Touch
6 Arms Overhead Squats

C1) GOBLET CURTSY LUNGE
4 x 8-10 each. Rest 60s.
C2) DOUBLE BANDED RDL
4 x 12-15 3s down. Rest 60s.
C3) STAR PLANK
4 x 20s each. Rest 60s.

D) AMRAP 8
2 Single Arm Squat Cleans each
4 Renegade Rows each
* Increase reps of each movement by 1 each round
– Goal: Push the pace today, see how far you can climb the ladder!

E) WORLD'S GREATEST STRETCH
5 deep nasal breaths in each position

All video links found here.

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NO EQUIPMENT OPTION

B) WARM-UP
As above

C1) CURTSY LUNGE
4 x 8-10 each. Rest 60s.
- Go with a slow tempo each rep (3 down, 1 up)
C2) SINGLE LEG GLUTE BRIDGE
4 x 10/side @ same slow tempo. Rest 60s.
C3) STAR PLANK
4 x 20s each. Rest 60s.

D) AMRAP 8
2 Squat Jumps
4 Shoulder Taps each
* Increase reps of each movement by 1 each round
– Goal: Push the pace today, see how far you can climb the ladder!

E) WORLD'S GREATEST STRETCH
5 deep nasal breaths in each position