Warm-up
EMOM x 6 MINUTES*
ROUND 1:
1 – 45s Lunges
2 – 3 Burpees + Max Bicep Curls
*Progress in ROUND 2
1 – 45s Suitcase Lunges
2 – 3 Burpees + Max DB Deadlifts
Then …
ROUND 3:
1 – 45s Jumping Alt Lunges
2 – 3 Burpees + DB Hang Muscle Cleans
Strength
ALTERNATING TABATA*
T1 – X/DB Bicep Curls
T2 – X/DB Deficit Push-up
*8 Sets Each. Alternating Movements Every Set for a Total of 8:00.
(Score is Total Reps)
*X = DB, KB, or Back Pack
Workout
AMRAP x 16 MINUTES
20 Burpees or 400m Run
20 Tuck Jumps
20 Up-Downs
20 X/DB Hang Power Cleans
(Score is Rounds + Reps)
*X = DB,KB, or Back Pack
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