| Warm-Up AMRAP x 5 MINUTES 10 DB Deadlift :30 Plank 100m Run or 5 Burpees (No Measure) Strength EMOM x 12 MINUTES MIN 1 – 12 DB Hang Power Cleans MIN 2 – 12 DB Shoulder to Overhead* MIN 3 – 1:00 Cardio (Athlete Choice) *Can choose Push Press or Jerk, practice the movement you will do in the workout. (Score is Load) Workout AMRAP x 15 MINUTES 400m Run* 1 Round of DB Complex** *1:00 of Jump Rope + 1:00 Up-Downs if can’t run **Complex… 12 DB Deadlift 9 DB Hang Power Clean 6 DB Push Press (Score is Rounds + Reps) After Party on Zoom app at 8am and 7pm 5 SETS :30 Flutter Kicks :30 Superman Hold -Rest as Needed b/t Sets- (No Measure) |
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