*Reminder there is no 6:30pm class tonight.
A. Take 12 min to compete 4 sets of the following:
A1. Strict press AMRAP 30 sec @ 75/55
A2. GHD situps x 15-20
B. 12 min AMRAP
Buy in: 50/35 cal AB or 60/50 cal row
+
AMRAP remaining time
30 AB mat sit-ups
20 kettlebell swings 53,35
10 pull-ups
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