HAPPY 4 YEARS TO US!!!
WARM-UP
AMRAP X 4 MINUTES
5 INCHWORM WALKOUTS + PUSH-UP
10 ALT. COSSACK SQUATS
:20 HOLLOW HOLD
INTO…
2 ROUNDS
10 DB FRONT SQUATS(LIGHT WEIGHT)
10 DB STRICT PRESS
10 DB THRUSTERS
STRENGTH
ON A 15 MINUTES TIME CAP
BUILD TO A 3 REP HEAVY THRUSTER (FROM THE RACK)
WORKOUT
AMRAP X 20 MINUTES
500 METER ROW/SKI/RIDE
15 PUSH-UPS
10 DB THRUSTERS (50/35)(35/20)
(SCORE IS ROUNDS + REPS)
