WARMUP
10 Alt. Step-Ups
8/8 Single Arm DB Sumo Deadlifts
6 Push-Up to Pike
8 Tuck-Ups
Into…
10 Box Jumps
8/8 Single Arm DB Russian Swings
6 Up Downs
4/4 S.A. Ring Rows
Into…
10 Box Jump Overs
10 Alt. DB Snatches
10 Alt. DB Burpees
10 Strict Knee Raises
SKILL
ON A 10:00 RUNNING CLOCK…
Practice Rope Climbs*
*Specifically focus on the J-Hook Clamp & Stomp.
(No Measure)
WORKOUT
AMRAP x 15 MINUTES
2 Rope Climb
4 Box Jump Overs (24/20)
6 Alt. DB Devils Press (50/35)
8 DB Alt. Box Step-Ups*
*Hold DB any way above the waist.
(Score is Rounds + Reps)
OPTIONAL FINISHER
6 SETS (:20 ON/ :10 OFF)*
MOVT 1 – Sit-Ups
MOVT 2 – Hollow Body Hold
*1 SET = MOVT 1 + MOVT 2.
(Score is Reps)
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