Strength 4 Rounds 20 Front Rack Weighted Box Step Ups (10 each leg) 20 Banded Good Mornings
Wod 4 Min AMRAP 8 Hang Squat Clean 115/80 8 HSPU 2 min rest 4 Min AMRAP 8 Push Press 115/80 8 Pistol Squats (4 each leg) *score is the total of reps from each AMRAP added together*
12-10-8-6-4-2 Dumbbell Bench Press 50/35lbs Dumbell Gorilla Row (R + L = 1rep) 12-10-8-6-4-2 Suitcase Walking Lunges Toes to Bar or 2x Sit-ups
A. Conditioning 20 minute AMRAP 10 Calorie Bike 10 Push Ups 10 Tuck Ups or Wtd Sit-ups 10 Dual KB or DB Bent Over Rows
A. Conditioning 3-5 rounds for time 14 Sumo Squat (Challenge 53/35lbs) 12 Wtd DB Sit Up (Challenge GHD Sit-Ups) 10 Goblet Walking Lunge (Challenge 53/35lbs) 1000/800m Bike