A.1
4 Rounds
7 Bench Press
10 DB Pull Over
A.2
15:00 AMRAP
55 Wall Balls
55 KB Swings #53/#36
55 Box Jumps
A.3
3 Rounds
10(e) Single Leg DB Hip Thrust
20 Banded Pull Throughs
:30(e) Side Pillar w/ Hip Adductions
Post loads and reps to comments.
A.1
3 Rounds
20 DB Lunge
Start Heavy (Heavier than 6/6/24 & 5/16/24) and decrease weight each round. Do not rest between rounds.
Grab 3 pairs of DB’s. Perform 10 Lunges out and 10 Lunges back. Pick up next set of DB’s and repeat. Decrease weight. Do not rest
A.2
10 Rounds
5 Strict Pull Ups
10 DB L-Sit Press – #35/#20
Run 100m
A.3
3 Rounds
30 Hollow Rocks
10(e) Side Pillar w/ Reach
Post loads and times to comments.
A.1
4 Rounds
7 Deadlift
15 Back Ext on GHD
A.2
30 Deadlifts #155/#105
Run 600m
20 Power Cleans #135/#95
Run 400m
10 Front Squats #115/#85
Run 200m
(15:00 Cap)
A.3
4 Rounds
15 Evil Wheels
:15 L-Sit
Post loads and times to comments.
A.1
4 Rounds
7 Press
10(e) Leaning DB Lat Rais
A.2
3 Rounds
Run 400m
50 AbMat Sit Ups
30/24 Calorie Row
20 Alternating DB Snatch
Rest 3:00
Post loads and times to comments.