A.1
3 Rounds
10 Back Squat
10(e) Single Arm DB Split Squat
A.2
5 Rounds
30 Heavy KB Swings
20 Medball Toe Touch(Crunch)
1/2 Gasser
A.3
3 Rounds
20 4 Way Deadbugs
10(e) Banded Thoracic Rotations
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In Teams of 2:
5 Rounds
40 Air Squats
20 Power Cleans #155/#105
Run 400m
4 Rounds
40 Calorie Assault Bike
40 DB Lunge #50/#35
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A.1
5 Rounds
5 Bench Press
12 DB Floor Fly
A.2
21-15-9
HSPU/ L-Sit DB Press #35/#20
Ring Dips
Push Ups
A.3
50 Evil Wheels
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A.1
4 Rounds
8 Barbell Hip Thrust
10 DB RDL
A.2
150 Push Ups
100 Step Ups
50 Pull Ups
(Partition or not)
Rest 5:00
75/50 Calorie Row
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A.1
5 Rounds
5 Deadlift
10 Goblet Squat
A.2
3 x 4:00 AMRAP
27/21 Calorie Row
21 Front Squats #95/#65
15 Burpee Pull Ups
Rest 3:00
Pick up where you left off each AMRAP
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