WARM-UP
AMRAP X 4 MINUTES
10 ALT GROINERS
5 BOOTSTRAPPERS
5 PIKE PUSH-UPS
10 JUMPING AIR SQUATS
IMMEDIATELY INTO…
AMRAP X 4 MINUTES
10 BARBELL DEADLIFTS
5 HANG MUSCLE CLEANS
5 SHOULDER PRESS
10 PUSH PRESS
STRENGTH
ON A 15:00 RUNNING CLOCK
BUILD TO A HEAVY POWER CLEAN & PUSH JERK
WORKOUT
7 ROUNDS FOR TIME
9 POWER CLEANS(155/105)(115/75)
6 FRONT SQUATS
3 PUSH JERKS
VIRTUAL 12.18
WARM-UP
1:00 CARDIO CHOICE
INTO…
EMOM X 4 MINUTES
10 SINGLE DB FLOOR PRESS + MAX SIT-UPS
FULL BODY STRENGTH
EMOM X 10 MINUTES
MIN 1 - :45 DB RENEGADE ROWS
MIN 2 - :45 DEADBUGS
FULL BODY WORKOUT
2 SETS ON A 8:00 CLOCK
40 BOX STEP UPS
30 SINGLE DB PUSH PRESS
20 PUSH-UP TO PIKE
MAX PLANK IN REMAINING TIME
-REST 2:00 B/T SETS
FINISHER
3 SETS
20 SLOW DEADBUGS
20 BIRD DOGS
20 HOLLOW ROCKS