A.1 Bench Press – 3, 3, 3, 3, 3
A.2
5 Minute AMRAP
15-12-9
Kettlebell Swing #70/#53
Front Squat #135/#95
Calorie Row
Rest 5 Minutes
5 Minute AMRAP:
15-12-9
Kettlebell Swing #70/#53
Front Squat #115/#80
Calorie Row
A.3
Accumulate 1:00 Minute L – Sit
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A.1 Barbell Step Ups – 10, 10, 10
A.2
4 Rounds
400 Meter Run
8 Burpee Pull Ups
40 Double Unders/ 80 Singles
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A.1 Deadlift – 3, 3, 3, 3, 3
A.2
Every 4:00 x 4 Rounds
30 Walking Lunge
15 Deadlifts #185/#135
12/10 Calorie Row
A.3
3 x :30 Hollow Hold
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A.1 Press – 3, 3, 3, 3, 3
A.2
18 Minute AMRAP
200M Run
16/12 Calorie Row
12 C2B Pull Ups
8 Alternating DB Snatches #70/#50
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A.1 Back Squat – 3, 3, 3, 3, 3
A.2
21 Barbell Facing Burpees, 21 Power Cleans
15 Barbell Facing Burpees, 15 Hang Squat Cleans
9 Barbell Facing Burpees, 9 Thrusters
Rx Barbell – #135/#95
A.3
3 Rounds
25 Weighted Ab Mat Sit Ups
20 Back Extensions
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