A. Take 12 min to complete 3-4 sets of the the following:
A1. DB Renegade row x 8/arm
A2. Barbell front rack step ups x 8/leg
A3. Ghd hip extensions @ 30X1 x 10; may add weight
B. 3 rounds for time
400m run
20 burpees onto a plate
15 hang power cleans 115,75
10 atomic sit-ups 45,25
Minutes 00:00-10:00 Row 40/28 cals 30 burpee box-jump on and over 24"/20" Row 40/28 cals Minutes 10:00-20:00 3 rounds Echo Bike 14/10 cals 7 devil press @ 50#/35# per hand Minutes 20:00-30:00 8 minute
A. Take 15 minutes to complete 4 sets of the following 6 Deficit Deadlifts (standing on 45# plates) @ 60%-70% of 1RM Deadlift Max strict/Ring/Box Dips in 45 seconds B. 3 rounds for time Run 300m 12 Po
A. EMOM 12 minutes min 1: 6-8 seated Db strict press @ 50#/35# per hand min 2: 7-10 strict or banded pronated pull-ups min 3: Plank on elbows 45 seconds B. 6 minute AMRAP 10 Box-jumps 24"/20" box 10 S