Warm-Up
200m Run sub 1min Max Effort Mt. Climbers
20 Lunges
10 Good Mornings
10 Air Squats
100m Sprint! sub 30sec Max Effort Mt. Climbers
12 Lunes w/ a stretch
10 Good Mornings
5 Air Squats
Strentgh
4rds Not For Time:
12 each side Front Rack Lunges
12 each side Single Leg Deadlifts
24 Goblet Squat
-Please see video for demos
Workout Of the Day
16min AMRAP
16 Hang DB/KB Cluster (8each Side)
400m Run sub 2min Max Effort Mt. Climbers
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)
