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)
