WARM-UP
AMRAP X 8 MINUTES
100 METER RUN,ROW, SKI
20 DOUBLE UNDERS
5 CLEAN GRIP DEADLIFTS
5 HANG HIGH PULLS
5 HANG POWER CLEANS
10 ELBOW PUNCHES
STRENGTH
0N A 10 MINUTE RUNNING CLOCK
3 HANG POWER CLEANS (BUILD TO A HEAVY FOR TODAY)
WORKOUT
AMRAP X 15 MINUTES
300 METER ROW
10 HANG POWER CLEANS (135/95)(95/65)
50 DOUBLE UNDERS
150 METER ROW
5 HANG POWER CLEANS
25 DOUBLE UNDERS
FINISHER
FOR TIME
21-15-9-15-21
BARBELL CURLS (45/35)
BARBELL WIDE GRIP BENT OVER ROWS
FRIDAY 11.27 VIRTUAL
WARM-UP
2:00 CARDIO CHOICE
INTO…
EMOM X 3 MINUTES
5 SIT-UPS
10 JUMPING AIR SQUATS
30 MOUNTAIN CLIMBERS
FULL-BODY STRENGTH
4 SETS ON A 12:00 CLOCK…
8 DB MANMAKERS
24 V-UPS
FULL-BODY SPRINT
3 SETS FOR MAX REPS
1:00 SINGLE DB PUSH PRESS
1:00 SINGLE DB SUMO DEADLIFT HIGH PULL
1:00 BOX STEP-UPS
1:00 MOUNTAIN CLIMBERS
1:00 SINGLE DB BICEP CURL
-REST 1:00 B/T SETS
FINISHER
ON A 5:00 RUNNING CLOCK
3:00 MAX WEIGHTED DEADBUGS
IMMEDIATELY INTO…
2:00 MAX RUSSIAN TWIST