A.1 Bench Press – 3, 3, 3, 3, 3
A.2
3 Rounds
10 Front Squats #185/#135
20 Chest 2 Bar Pul Ups
50 Double Unders/ 100 Singles
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A.1 Deadlift – 3, 3, 3, 3, 3
A.2
12 Minute EMOM
Minutes 1-4 – Assault Bike x Max calories in :30
Minutes 5-8 – Strict Handstand Push Ups x Max reps in :30
Minutes 9-12 – Burpees x Max reps in :30
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Please join us Monday, September 4th at 9:00am for Hotshots 19.
6 Rounds
30 Air Squats
19 Power Cleans #135/#95
7 Strict Pull Ups
Run 400M
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A.1 Hang Power Snatch 3, 3, 3, 3, 3
A.2
7 Minute AMRAP
7 Clean & Jerk #155/#105
7 Wall Balls
A.3
3 Rounds
20 GHDSU/40 Ab Mat Sit Ups
20 Back Extensions/40 Supermans
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A.1 Press – 8, 8, 8, 8
A.2
“Boat Race”
3 Rounds
Row 500M
Run 400M
Rest 3:00 Minutes
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