Warm Up
6min Jog
-then-
2rds
10 Inch Worms
10 Each Side Lunge w/ a stretch
5 Push Up w/ 5 sec decent
3 Alt Pigeon strech w/ 10sec pause
10 Jump Squats
1. 4min AMRAP
5 each side Renegade Rows
15 Push Ups
2min Rest
4min AMRAP
10 each side Renegade Rows
10 Push Ups
2min Rest
4min AMRAP
15 each side Renegade Rows
5 Push Ups
2min Rest
Max Effort Plank (Elbows locked out)
2. 8min AMRAP
8 V-Ups
16 DB Swings (see video)
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)
