WARMUP
AMRAP x 3 MINUTES
20 Jumping Jacks
10 Scap Push-Ups
10 Step Ups
6 Lunges
Into…
2 ROUNDS
5 Push-Up to Pike
5 Up-Downs
5 DB Deadlift*
5 Box Jumps
*Round 2 Perform DB Bent Over Row
STRENGTH
4 SETS
8-12 Reps DB Bench Press*
20 Seated Banded Rows**
*Start Moderate, build to Heavy.
**Slow and controlled reps.
-Rest as Needed b/t Sets-
(Score is Weight)
WORKOUT
FOR TIME
2-4-6-8-10-8-6-4-2*
Burpee Box Jump Overs (30/24)**
*30 second DBL DB static hold (AHAP) after each set. DBs can be held any way. (Farmers/Suitcase, Front Rack)
**Option for ‘Crawl Over’
(Score is Time)
OPTIONAL COOL DOWN
FOR RECOVERY
2:00 Twisted Cross (R)
2:00 Twisted Cross (L)
(No Measure)
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