21 Savage on the 28th...

Best name for this workout...

AND you understand WHY by the end!!!

Warm-Up ~ 

Couch Stretch (2m/side)

then...

10m of the following:

3-5 each side

Knee-Hug to Lunge w/ Rotation (sd-2-sd) + Flextion (over top, side-2-side)

Perfect Stretch

Dive Bomber

Thoracic Bridge

Scorpion

Bridge Ups (shouders & hands+feet)

Roll to Fig. 4

------------------------

BACK RACK REVERSE LUNGE

On The 2 Minutes x 5:

1 = 14 Reps (7 per side)

2 = 12 Reps (6 per side)

3 = 10 Reps (5 per side)

4 = 8 Reps (4 per side)

5 = 6 Reps (3 per side)

-------------------------

21 SAVAGE

For Time:

75 Cal Bike

21 Dbl DB Front Squat

21 Dbl DB Push Press

21 Dbl DB Hang Cluster (Hang-Squat-Clean-Thruster*)

*this is not 2 squats, hang to squat clean to pressing up for thruster OR hang to clean, down to squat up with press, (which would be like a thruster)

DB = 50# Rx

tb ~ 95-105-115-135-155 / 15:18

Breakdown

Bike = 5:43

F.Squats ~ 11-5-5 @ 7:58 (2:15)

PP ~ (Started @ 8:32) - 9-6-6...directly into 3 Clusters finished @ 10:35 (2:37)

HC ~ (+3)--3-3-3-3---6 @ 15:18 (4:43 for 18)