A. Take 15 minutes to complete 3 sets of the following
A1. Barbell on back split squat x10 reps/leg 95#/65#+
A2. DB bench Press @ 30X1 x12-15
A3. Strict pronated chin over bar hold accumulate 30-45 seconds
B. 3 sets for consistent reps
1 min Push Press @ 75#/55#
1 min air squats
1 min Kb swings @ 53#/35#
1 min push-ups
rest 1 minute between sets
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