WARM-UP
2:00 CARDIO CHOICE
INTO…
AMRAP X 6 MINUTES
6 BOOT STRAPPERS
6 TRICEP PUSH-UPS
3 DEADLIFTS + 3 MUSCLE CLEANS
EXTENDED WARM-UP
REVERSE TABATA
8 SETS (:10 ON / :20 OFF)
MOVT 1 - TOP OF RING DIP HOLD
MOVT 2 - BOTTOM OF RING DIP HOLD
*ALT MOVEMENTS FOR 8 SETS TOTAL
STRENGTH
8:00 TO BUILD TO MODERATE 5 REP TOUCH AND GO POWER CLEAN.
WORKOUT
AMRAP X 18 MINUTES
10-8-6-4-2
POWER CLEANS (185/135)(135/95)
10-8-6-4-2
RING DIPS
100 METER RUN
*AFTER COMPLETING THE ROUND OF 2-2-100M,
THE ATHLETES GO BACK TO STARTING SETS OF 10-10-200M
(SCORE IS REPS). 100M RUN COUNTS AS 1 REP.