WARM-UP
2:00 CARDIO CHOICE
INTO…
AMRAP X 4 MINUTES
5 BARBELL GOOD MORNINGS
10 ELBOW PUNCHES
10 BACK RACK JUMPING SQUATS
STRENGTH
ON A 15:00 RUNNING CLOCK
3-2-2-1-1
CLEAN COMPLEX*
*1 REP = 1 POWER CLEAN + HANG POWER CLEAN. ALL SETS SHOULD BE DONE UNBROKEN. LOAD BUILDS EACH SET.
WORKOUT
AMRAP X 20 MINUTES
7 HANG POWER CLEANS (155/105)(115/75)
15/12 CAL BIKE / ROWER/ SKIERG
:30 PLANK
VIRTUAL 12.11
WARM-UP
1:00 CARDIO CHOICE
INTO…
AMRAP X 4 MINUTES
10 SA DB STRICT PRESS (R)
10 SA DB STRICT PRESS (L)
10 SINGLE DB BICEP CURLS
FULL-BODY STRENGTH
EMOM X 15 MINUTES
MIN 1 - :45 L- SEATED DB STRICT PRESS
MIN 2 - :45 SUPERMANS
MIN 3 - :45 SINGLE DB CURL TO PRESS
FULL-BODY WORKOUT
ALT TABATA, 8 SETS (:20 ON / :20 OFF)
MOVT 1- SINGLE DB G20H
MOVT 2 - BURPEES
-REST 1:00-
ALT TABATA, 8 SETS (:20 ON / :20 OFF)
MOVT 1 - SINGLE DB STRICT PRESS
MOVT 2 - RUSSIAN TWISTS
FINISHER
AMRAP X 5 MINUTES
20 FLUTTER KICKS
20 BIRD DOGS