A. Warm Up
12 minutes EMOM alternating movements 1. 20 Air Squats 2. 20 Spider Lunges (10 each side, alternating) 3. 20 Abmat sit ups 4. 10 Burpees
B. Strength
Back Squat
6 sets of 3 reps Every 1:30 65%-70%-75%-80%-85%-90% (3+)
C. Conditioning
12 minute AMRAP 30 Double Unders (2:1 Singles) 3-6-9-12-15-18. . . Power Snatch 95/65
A. Conditioning 10 minute AMRAP 6 Pull-Ups (Challenge Strict Pull-Ups) 6 Burpees Row 12/10 Calories - rest 2 minutes - 10 minute AMRAP 9 Body Rows 9 Hand Release T Push-Ups Row 12/10 Calories
A. Conditioning Bike 25/20 Calorie Buy-In -then- 15-12-9-6 KB Snatch R 35#/26# KB Single Arm Overhead Reverse Lunge R 35#/26# KB Snatch L KB Single Arm Overhead Reverse Lunge L Russian Twist (R
A. Strength 2-3 sets of 5-4-3-2-1 Deadlift Weighted Dips or Bodyweight Dips (2x Bench Dips) -rest 3 minutes after each set- *Every Set has 15 reps of each movement. After you complete your first compl