A. Take 12-15 min to complete 4 sets of the following movements:
Decline push-ups @ 20X1 x 10
Seated good mornings @ 20X1 x 10
DB upright row @ 20X1 x 15
B. AMRAP 12 min
4-6-8-10-12-14-16-18-20....Increasing by 2 reps each set
Alternating DB snatch 50,35
2-3-4-5-6-7-8-9-10....increasing by 1 rep each set
Box jumps 30,24
Run 100m after each set
20 minute AMRAP w/ a partner 45 Double unders or 60 single unders each 20 syncrho alternating DB snatches @ 50#/35# 10 burpee box-jump on and over 24"/20" 3-6-9-12-15... Bar Muscle-up *Sub 2 reps of t
A. Every 5:00 for 6 sets Row 18/12 cals-Echo bike 15/10 cals 25 Ab mat sit-ups 10 Hang Cleans @ 115#/75# 4 Wall walks *each round alternate btw row and bike *Cap Each set @ 4:15 *Goal is SAME pace eac
A. Take 12 minutes to complete 3 sets of the following A1. Seated arnold press x8-10 reps A2. Barbell glute bridge x10 reps w/ 1 sec squeeze @ 135#/95# A3. Strict Knee to elbow x10 reps or kipping kne