WARM-UP
AMRAP X 4 MINUTES
10 CALF RAISES
5/5 SINGLE LEG RDL’S
20 SINGLE UNDERS
6 BURPEES
INTO…
AMRAP X 4 MINUTES
4 HANG MUSCLE CLEANS + 4 ALT. ELBOW PUNCHES
4 STRICT PRESS W/ :02 PAUSE OVERHEAD
4/4 T-SPINE ROTATION
4 PUSH PRESS + 4 PUSH JERKS
STRENGTH
ON A 15:00 RUNNING CLOCK…
BUILD TO A HEAVY 1-REP PUSH PRESS
WORKOUT
3 ROUNDS FOR TIME
50 DOUBLE UNDERS
20 ALT. BOX STEP UPS(24/20)
10 STRICT PRESS(95/65)
IMMEDIATELY INTO…
2 ROUNDS
50 DOUBLE UNDERS
20 BURPEES
10 PUSH PRESS(135/95)(115/75)
IMMEDIATELY INTO…
1 ROUND
50 DOUBLE UNDERS
20 BURPEE BOX STEP-OVERS
10 PUSH JERKS (185/135)(165/105)
(SCORE IS TIME)
AB CHALLENGE
2 MIN PLANK HOLD
EVERY 30 SEC 5 PLANK HOP INS
