Warm Up
40 Jumping Jacks
40 Mt Climbers
40 Jumping Jacks
400 Mt. Climbers
400m Jog
-then-
2rds
5 Bent Over Row
5 Push Ups w/ 3sec down & 3sec Up
10 slow air squats
5min Dynamic Stretching
Workout of the Day
25min AMRAP
400m Run
4rds of "Cindy"
5 Pull Ups (bent over row/banded pull downs)
10 Push Ups
15 Air Squats
*400m run + 4rds of Cindy = 1rd. Then back to the 400 to start a new round.
3rds 250m Row 8 Chest to Bar Pull-Ups 12 Box Jump Overs (24/20) 1min Rest directly into... 3rds 14/10cal Bike 4 Bar Muscle Ups (Burpee Pull-Ups) 15 Box Jumps (24/20) 1min Rest
1 REP MAX BACK SQUAT WEDNESDAY Every 2min x 6 sets: 2 Hi Hang Snatch + 2 Overhead Squats 14min AMRAP 30 Double Unders 20 Wall Balls (20/14) 30 Double Unders 8 Each Side DB Hang Clean & Jerk (70/50)
3rds NFT 12 Pendlay Row, adding 15 Lateral Plate Raise 5rds For Time: 16 Alt. DB Snatch (50/35) 24 Alt. Box Step Ups (24/20) (no weight)
