WARM-UP
2:00 CARDIO CHOICE
INTO…
AMRAP X 6 MINUTES
10/10 SINGLE ARM DB HALF KNEELING STRICT PRESS
15 SCAPULA PULL-UPS
20 PLANK SHOULDER TAPS
:30 CARDIO CHOICE
*AT 3:00, SWITCH TO:
10/10 SINGLE DB PUSH PRESS
10 KIPPING SWINGS
10 SINGLE DB PUSH JERK
:30 BIKE
STRENGTH
EVERY 1:30 X 6 SETS*
1 PUSH PRESS
+
2 PUSH JERKS
*BUILD TO A MODERATE WEIGHT.
WORKOUT
4 SETS*
AMRAP X 3:30 MINUTES
8 PUSH JERKS (135/95)(95/65)
10 PULL-UPS
12/10 CAL
*RESET AT THE TOP OF EACH SET
-REST 1:30 B/T SETS
(SCORE IS LOWEST ROUNDS + REPS)