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
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