!f the movements to wake up the hips.
EMOM x 12mins
1st – 5 Box Jumps (increase height each round)
2nd – 8 2-arm DB Hang Cleans (moderate weight)
3rd – Row 30sec @ moderate effort

A)Deadlift From rack: (6-8 inch ); 5,5,5,5; rest 2-3mins

B) 4-5 Sets with Increasing Effort Per Set:
12 Russian KBS
rest around 15sec
30sec Hollow Hold
rest around 15sec
8 Tall Box Jump (step down)
rest 15sec
Row 60sec (must increase the effort of each row)!
rest 90sec
Source: Workout Of The Day


 
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