Saturday, July 8 2023

25min AMRAP:

50 Double Unders
10 Deadlifts
10 Toes to Bar or Wallball Sit-ups 20/14 MRX 20/10lbs

10 Hang Cleans
25 Calorie Row/Bike or 400m Run
10 Front Squats
10 Pull-ups RX+ Chest to Bar MRX Ring Rows
10 Shoulder to Overhead

Barbell = 135/95lbs RX+ 165/115 MRX 95/65lbs

Core & Guns Development

25 Barbell Curls
20 L-Sit Hang Windshield Wipers

25 Dumbbell Hammer Curls
20 Hip Extensions
25 Plate Pinch Curls
20 Reverse Rower Tucks

Running & Endurance

800m Run

Rest 2 min

40 Alt. Stationary Forward Lunges

800m Run

40 Alt. Stationary Reverse Lunges

Rest 2 min

40 Alt. Single Arm Devils Press

800m Run

40 Lateral Over the DB Burpees

Rest 2 min

800m Run