Updated: Mar 24, 2020
Warm Up
See Video
4rds NFT
30sec Nose & Toes
30sec Hollow Hold
1min Plank
*Rest as needed
12min AMRAP
20 (10each side) DB/KB Deadlift
30 Russian Twists
20 Alt. DB/KB Snatch
Body Weight
Deadlifts. Find and weighted object. Do 20 reps w/ both hands
Snatches. Will Be Push Ups
2rds 4min On 30/25cal Bike ME Air Squats 4min Rest 4min AMRAP 15 Box Jumps (24/20) 10 HR Push-Ups 4min Rest Mobility Finisher
"QUARTERFINAL WORKOUT #1" 4 rounds for max reps of: 1 minute of snatches 1 minute of rowing for calories 1 minute of dumbbell box step-ups 1 minute of rest ♀ 85-lb (38 kg) barbell, 35-lb (15 kg) dumbb
