WARM-UP
2:00 CARDIO CHOICE
INTO…
1 ROUND
30 MOUNTAIN CLIMBERS
10 GROINER + T-SPINE TWIST
10 BOOTSTRAP SQUATS
10 LUNGES
INTO…
1 ROUND
:30 JUMP ROPE
10 LUNGE-LUNGE-AIR SQUAT
10 SINGLE DB STRICT PRESS W/:01 PAUSE OH
INTO…
1 ROUND
1:00 JUMP ROPE
10 SINGLE DB FRONT RACK LUNGE-LUNGE-THRUSTER
STRENGTH
BACK SQUAT
10-10-10*
*BUILD TO A HEAVY WEIGHT.
WORKOUT
AMRAP X 15 MINUTES
300 METER ROW, SKI. 600M METER RIDE
5/5 OH DB LUNGE-LUNGE-THRUSTER(50/35)(35/20)
*1 REP=1OH DB LUNGE (R) + 1 OH DB LUNGE (L) + 1 SA THRUSTER. COMPLETE 5 REPS WITH THE DB ON ONE SIDE THEN SWITCH.