Warm-Up
AMRAP x 1 MINUTE
Max Burpees
-:30 Rest-
AMRAP x 1 MINUTE
Max Reverse Lunges
-:30 Rest-
AMRAP x 2 MINUTE
:30 High Knees
:30 Air Squats
(No Measure)
Strength
5 ROUNDS FOR QUALITY*
5 DB Devils Press
10 DB Reverse Lunges
*Goal is quality reps under control for all 5 rounds
(Score is Reps)
Workout
ON A 3:00 RUNNING CLOCK…
Max DB Hang Power Cleans
(Score is Reps)
-Rest 1:00-
AMRAP x 8 MINUTES
100m Run or 5 Burpees
15 Sit-Ups
20 Walking Lunges
(Score is Rounds + Reps)
-Rest 1:00-
ON A 3:00 RUNNING CLOCK
Max DB Hang Power Cleans
(Score is Reps)
After Party on Zoom app at 7am and 7pm
5 SETS (:50 ON / :10 OFF)
Glute Bridge Hold*
*Squeeze abs and glutes to hold top of the bridge
(No Measure)
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