WARM-UP
AMRAP X 4 MINUTES
5/5 T-SPINE ROTATIONS
5 CAT/COWS
5/5 SIDE PLANK ROTATIONS
5 A’S / T’S / Y’S
INTO…
AMRAP X 4 MINUTES
/5 PLATE AROUND THE WORLDS + 10 PLATES FORWARD RAISES
10 SHOULDER TAPS
15 FEET TOGETHER PLATE HOPS (FORWARD & BACK)
10 ALT. DB DEADLIFTS + 10 ALT. DB UPRIGHT ROWS
INTO…
AMRAP X 4 MINUTES
10 ALT. PUSH-UPS W/ ROTATION
:30 PLANK HOLD
:30 SINGLE UNDERS -> DOUBLE UNDERS
5/5 SINGLE ARM DB SNATCH
STRENGTH
EMOM X 12 MINUTES
MIN 1 - 2-3 STRICT HANDSTAND PUSH-UPS
MIN 2 - :25/:25 SINGLE ARM PLANK HOLD
MIN 3 - :50 SHUTTLE RUN OR DU PARACTICE (DO SHUTTLE RUNS OUT SIDE).
WORKOUT
2 SETS
AMRAP X 7 MINUTES
2-3-4 AND SO ON…
STRICT HANDSTAND PUSH-UPS
4-6-8 AND SO ON…
ALT. DB HANG POWER SNATCH (50/35)
-REST 2:00 B/T ROUNDS-
(SCORE IS LOWEST REPS OF HSPU’S + HPS)
