WEDNESDAY 4/20/22

julia
Wednesday, April 20, 2022 - 01:14

WARM-UP

AMRAP X 3 MINUTES

20 JUMPING JACKS

10 SCAP PUSH-UPS

10 STEP UPS

INTO…

2 ROUNDS

5 PUSH-UP TO PIKE

5 UP-DOWNS

5 DB DEADLIFTS*

5 BOX JUMPS

*ROUND 2 PERFORM DB BENT OVER ROWS

STRENGTH

4 SETS

8-12 REPS DB BENCH PRESS*

20 SEATED BANDED ROWS**

*START MODERATE, BUILD TO HEAVY

** SLOW AND CONTROLLED REPS

WORKOUT

FOR TIME

2-4-6-8–10-8-6-4-2*

BURPEE BOX JUMP OVERS (24/20)**

*50M DBL DB CARRY (50/35)(35/20) AFTER EACH SET.  DB’S CAN BE HELD ANYWAY.  DB CARRY TO BE DONE OUTSIDE.

(SCORE IS TIME)

OPTIONAL COOL DOWN

FOR RECOVERY

2:00 TWISTED CROSS(R)

2:00 TWISTED CROSS (L)


CIRCHIIT