Strength: 4 Rounds
10. Alternating Back Rack lunges (95/65)(L+R= 2)
20 Wall facing shoulder taps or Pike shoulder taps
Max Effort plank hold
18 min amrap
20 dumbbell snatches
20 dumbbell thrusters
50 Double unders
Minimum rounds 5
(50/35)
Single arm for both Switch every 10 Reps
Warm-up: 20 90/90 Hip Stretch 10/side Firehyrdrans 10/side Warrior Squat Reaches 10 Passthrus 50FT PVC overhead duck walks Metcon “DITTO”...
Metcon 13 min cap 5-4-3-2-1 Rope Climbs 100-80-60-40-20 Double Unders Scaled: 4-3-2-1 Rope Climbs 80-60-40-20 Double Unders Push Jerk +...
Warm-up: 200m Run 20 90/90 hip stretch 10 Cat cows WRIST PREP 1 Rounds 20 Banded pull aparts 10/side Single dumbbell Strict press 20...
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