Tuesday 1-18-22
A. 3 sets in 12 min
A1: SA DB half kneeling press @30X1 x 10/arm
A2. KB/DB gorilla row x 8-10/arm
A3. 15-20 ghd sit-ups or 25 abmat sit-ups
B. 1 min hang power cleans 115/75
1 min HR push-ups
1 min Front rack reverse lunge 115/75
Rest 1 min
x3 sets
For time with a partner: 42-30-18-30-42 Hang Power Snatches 75,55 Box Jump Overs 24,20 400m run together between each set
A. EMOM 12 minutes min 1- Echo Bike 10/8 cals min 2- 10 deadlifts @ 185#/125# min 3- Crossover single under/Double under/Single under Skill work 30 seconds B. 7 minute AMRAP 10-12-14-16... Push-ups Ro
For time 50 DB snatches @ 50#/35# 50 Box-jumps 24"/20" box 50 v-ups 50 single arm DB overhead walking lunges @ 50#/35# Run 1 mile + Extra Credit 3 sets 15 DB hammer curls 15 DB overhead tricep extensi